Iyengar Yoga: Alignment, Balance, Strength, and Flexibility

{"slug":"iyengar-yoga-practice","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"cl74q8m3iwlv50cijtnuiw52q","slug":"trip-to-goa-oct-2022","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Trip with your teacher to Goa, India - You’re Invited!","createdAt":"2022-08-22T12:20:58.970314+00:00","coverUrl":"oim4tptrrd9ajzzgnpen.jpg","content":{"text":"Want to hang out with your yoga teacher in India? \\nEmail \\ncare@myyogateacher.com\\n to begin the registration process. If you sign up before September 2nd, you’ll get a discounted hotel rate!\\nArticle Outline\\nTeacher Get-Together:\\n October 14-16, 2022\\nEvent Location\\n7-day Immersion Retreat:\\n October 16-22, 2022\\n3-day Immersion Retreat:\\n October 16-18, 2022\\nPricing\\nHow to Register and Join\\nOctober 14th - 16th 2022, MyYogaTeacher is hosting our annual Teacher Get-Together!\\nAt the Teacher Get-Together, we’ll do yoga, dance, have delicious meals together, go on outings like town tours, and play games together.\\nThe last few years have been a lot of fun – this year will be too! We hope you join us!\\n\\nTeacher Get-Together, schedule of activities\\n\\n\\nNote:\\n \\nat some points the teachers will be in private training sessions, but you’ll have plenty of great ways to spend that time with family and other guests.\\nEvent Location\\nWe will be staying at an incredible 4.5-star resort (picture below) -\\n The Zuri White Sands - click here to see more about the resort.\\n (costs shown in the pricing section below)\\n\\nThe Teacher Get-Together is in \\nGoa, it's a beautiful beach and resort town\\n on the south-west coast of India. You can \\nclick here to see some pictures of the area\\n.\\nThis resort is seriously incredible. You’ll be very comfortable, and we’ll all be staying here together!\\n7-Day Immersion Retreat\\nThis is a chance to completely immerse yourself in yoga at a beautiful resort on the beaches of Goa!\\nIn the 7-Day Immersion Retreat you will dive deeper into your yoga practice – learn pranayama, meditation techniques, have Q&A sessions with your teachers, and learn more about Yogic Philosophy.\\nThe retreat is optional - you can still join the Teacher Get-Together even if you don’t want to join the Immersion Retreat.\\n\\n7-Day Immersion Retreat Schedule\\n\\n\\nRetreat costs shown in the pricing section below\\n3-Day Immersion Retreat\\nThis is a chance to immerse yourself in yoga at a beautiful resort on the beaches of Goa!\\nThe 3-Day Immersion Retreat is a shorter version of the 7-Day Immersion Retreat. Actually, it’s the first 3-days of the 7-Day Retreat. So you will be practicing with other fun yogis! \\nIn this retreat you will dive deeper into your yoga practice – learn pranayama, meditation techniques, have Q&A sessions with your teachers, and learn more about Yogic Philosophy.\\nThe retreat is optional - you can still join the Teacher Get-Together even if you don’t want to join the Immersion Retreat.\\n\\n3-Day Immersion Retreat Schedule\\n\\n\\nRetreat costs shown in the pricing section below\\nPricing\\nTeacher Get Together = free!\\n So come and join us!\\nThe Zuri Resort \\n(includes food & accomodation) = $180 per room per night if you register before Sep 2nd.\n⁠We expect the price to go up by about 10 - 20% after Sep 2nd. \\n(we will help book this and negotiate the best rate for you)\n⁠\\nAfter Sep 15th, we can’t guarantee you a room at The Zuri with us, you may have to stay at a nearby resort.\\n7-Day Immersion Retreat\\n rate = $1,000\\n3-Day Immersion Retreat\\n rate = $500\\nAir Fare\\n = about $1,500 estimated round trip cost from US to Goa (organized and booked by you)\n⁠\n\\n⁠Shuttle to and from the Goa Airport to The Zuri resort = free!\\n We want to give you a hassle free experience when you land in Goa with us\\nHow to Register and Join\\nYou can reach out to \\ncare@myyogateacher.com\\n to register.\\nAfter you email care@myyogateacher.com:\\n we will help you book the resort (includes food & accommodation) and shuttle to and from the airport. We will also help you understand the exact pricing for what you want (depending on the length of your stay and if you join the Immersion Retreat).\\nI hope you join us! It will be a beautiful and fun experience where you make a lot of great memories.\\nAnd of course, if you have any questions – just email us at \\ncare@myyogateacher.com\\n\\nNote:\\n We will not be able to help with booking your flights directly. But if you need it, we can put you in contact with a travel agent.\\nLooking forward to seeing you in Goa!"}},{"id":"ckfqz776o022n0126j372m14a","slug":"got-5-minutes-try-this-5-sense-meditation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Got 5 Minutes? Try this 5 Sense Meditation!","createdAt":"2020-03-13T00:00:00+00:00","coverUrl":"elijah-hiett-umfpFoKxIVg-unsplash.jpg","content":{"text":"Having one of those days where the world feels like it is moving too fast and you can't keep up? Or maybe you are preparing for something that makes you nervous (or excited!). \\n\\nTake a few minutes and try out this groundig \\nmeditation\\n using your very own senses. \\n\\n\\n\\nCurious to learn more \\nmeditation techniques\\n? Try a meditation session with one of your teachers!\\n"}},{"id":"cl4snbs3ynles0ek252yy7qod","slug":"yoga-for-sleep","author":{"name":"Bodhi","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Sleep: How Yoga Helps You Get Your Zzzzz’s","createdAt":"2022-06-24T16:06:49.075383+00:00","coverUrl":"vb9kfvbm9y53vmbu6cw0.jpg","content":{"text":"There is a lot of controversy on how much sleep the human body needs to survive and thrive. Short 4-hour bursts or a full 8 hours? Are cat naps ok? What about sleeping 10 or even 12 hours?\\nWe’re not here to tell you how much sleep you should get, but we \\nare\\n here to provide you with natural solutions for insomnia and to tell you how to obtain a truly restful, restorative sleep.\\nStudies show that yoga improves sleep in several ways, which we’ll talk about shortly. But first…\\nHi, I’m Bodhi! One of the yoga instructors here at MyYogaTeacher. Not only do I have over 500 hours of teacher training, I also have a Masters of Science in yoga and consciousness. And I truly believe in the power of yoga to improve sleep quality and the amount of sleep you get. \\nSleep is therapeutic and helps the body heal in so many ways! That’s why I love teaching yoga classes and workshops that help you get your zzzzz’s!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nHow does yoga impact your sleep?\\n\\n\nDo you snore?\\nMany people struggle with snoring and sleep apnea, which interferes with sound sleep. When you snore, your body is not receiving the same amount of oxygen it does when you are breathing normally, sometimes because the airway is obstructed by the relaxation of the tongue but there are other reasons too. \\nSnoring is often attributed to weak respiratory muscles and narrowed airway passages. It can also be caused by too much pressure being placed on the vagus nerve if you are overweight or have a larger than average neck circumference. \\nYogic breathing exercises improve sleep by strengthening the muscles used to breathe. Yoga classes for sleep are often focused on breathwork, stretching and lengthening the muscles of the neck and chest, and opening up the airway passages.\\nIn return you may not only snore less (or not snore at all), but your body is receiving more oxygen, increasing your oxygen saturation, and improving sleep quality two fold!\\n\\n\\nDo you struggle with falling asleep or staying asleep?\\nThe two main reasons people struggle with falling asleep or staying asleep are:\\nLack of movement or exercise throughout their day\\nMental, emotional, physical stress or anxiety \\nFrequent movement and regular exercise are an important part of healthy sleep patterns. If you are sedentary a large portion of the day and do not take the time to move your body, you may struggle with falling and staying asleep.\\nWhen this happens, many people seek out natural and prescribed remedies for their sleep disturbances.\\nHowever, a regular yoga practice improves sleep quality more holistically and naturally than any supplements or prescribed medications! Not only are you able to get your daily dose of exercise during a yoga session, your muscles are stretched and tension is released physically, mentally, and emotionally.\\nHere are just some of the ways yoga helps to release tension so you can get the sleep you need:\\nReduces pain in back, shoulders, and joints\\nReleases negative thoughts and emotions\\nCalms mind \\nRelaxes muscles \\nReleases hormones that calm body physiologically\\n\\n\\n\\nDoes your body release enough melatonin?\\nTaking a melatonin supplement is a common way people combat insomnia. But did you know that one melatonin supplement contains more melatonin than your body makes naturally? Even the lowest dose.\\nYoga improves sleep health through the cultivation of mindfulness. Whether you’re practicing mindfulness meditation or are developing mindfulness through the physical practice of yoga, more mindfulness means more melatonin!\\nWith the release of more melatonin, you can fall asleep more easily and naturally.\\n\\nTips on how to use yoga to sleep better\\nKnowing, now, that yoga improves sleep quality and quantity, you might be wondering where to start and what types of yoga to try for optimal sleep! I’ve got you!\\nFollow these tips for the best results:\\nDon’t practice yoga in your bedroom. Your brain should always associate your bedroom with sleep, not exercise or electronic devices.\\nHave a designated, quiet space for your evening yoga practice.\\nKeep all props you need for your practice close by, within arm’s reach.\\nWear comfortable clothing.\\nMake yoga for sleep the last thing you do before going to bed.\\nTry these best types of yoga for sleep: Yoga nidra, yin yoga, hatha yoga, or restorative yoga\\n\\nNeed more guidance? Many of our yoga teachers here at MyYogaTeacher are experts in teaching yoga for better sleep! We can definitely help you get your zzzzz’s!\\nAt MyYogaTeacher, we have members from all walks of life, religions, and all ages, shapes, sizes, and abilities! MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n"}}],"relatedPosts":[{"id":"ckqirozc8kydm0a895xrjpijb","slug":"what-is-iyengar-yoga","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"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                data-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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height: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                data-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                data-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":"#","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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. 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No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"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":[]},"recommendations_group_class":null}