Iyengar Yoga: Alignment, Balance, Strength, and Flexibility

{"slug":"iyengar-yoga-practice","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"ckfqzkgt402b70179zy67ywb2","slug":"the-sequel-of-my-weight-loss-story-started-in-2011","author":{"name":"Annelise","teacherMytSlug":"anneliese-1","pictureUrl":"Annelise.jpg"},"title":"The sequel of my weight-loss story started in 2011","createdAt":"2020-05-12T00:00:00+00:00","coverUrl":"wt7l7ttfrsewvuvrqsqp.png","content":{"text":"The landscape had been treacherous, marred by some very steep trails and some very long plateaus. I had tried every quick-fix in the book that promised to get me to my 30-kg lighter destination — the soya flour diet, fit for life, the IN-famous GM diet, Atkins… I even spent 30,000 rupees to be plugged to vibrator machines and kneaded like dough in the hope of getting off my well-trodden weight-loss path leading nowhere.\\n\\nMy morale was low and I hated everything about myself. Needless to say I fell off the wagon to bounce back to my happy 94-kg frame.\\n\\nThen one day, I won the lottery: I finally got a seat in an NLP practitioner course I had been chasing for 6 years! Dr. Richard McHugh (Dick), an Irish Jesuit priest, had been ordaining NLP disciples for decades in India.\\n\\nMy turning point was an NLP exercise that fired something off inside me –  and it’s been a magic carpet ride, to say the least. Loving myself and knowing exactly what my goal looked, sounded, and felt like, I embarked on my journey yet again, determined to travel light.\\n\\nI then decided to go all-in and license as a Master NLP Practioner and Trainer with the co-founder Dr. Richard Bandler in the States and the UK.\\n\\nAs the weight fell off, I realised that the other burning issue I had was hormonal ups and downs as I had embarked on a very uncertain perimenopausal roller coaster ride. The sudden surprises from very painful breasts to breathless palpitations had me in a spin. After much searching, I decided to put on my researcher lab coat again, and immersed myself in research on digestive health and its impact on the mind, hormones and weight.\\n\\nIn Jan 2016, I began my \\nyoga teacher\\n journey, specialising in yin yoga –  a gentle, meditative practice that works on not just the physical, but the subtle energetic and emotional body as well.\\n\\nI have since spent my time in personal sadhana, studying anatomy, various teachers’ styles, and the application of \\nyogic philosophy\\n in contemporary times. I’ve taken off for yoga retreats to Gokarna, Kerala and Goa, India to steep myself in my practice and surround myself with like-minded yogis.\\n\\nToday I meet my body where it is, listening deeply and gently supporting it as it rides each new wave.\\n\\nSo, this is what I've learnt and am on a mission to teach you:\\n\\nNurture your adrenal glands that produce the stress hormone cortisol. As we move towards menopause, the responsibility of estrogen production is placed on the adrenals, making it even more vital you reduce your exposure to stress of various kinds – mental, physical, nutritional, etc\\n\\nMost of the major hormonal glands correspond with the energy centers in the body (read chakras). Bringing about this balance on the physical often requires work on the emotional, mental and Spiritual. I use \\nyin yoga\\n and essential oils to bring me back to equanimity.\\n\\nTrack your cycle, make sense of patterns and follow the moon to restore your natural rhythm.\\n\\nSo remember, you can stay in control when you know how.\\n"}},{"id":"ckp7cw8jc0o430b81ur01k9bj","slug":"myYogaTeacher-New-Look-and-Feel","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"myYogaTeacher has a New Look and Feel!","createdAt":"2021-05-27T20:36:03.515244+00:00","coverUrl":"deoojih5d48c5oxdqib5.jpg","content":{"text":"We've upgraded our website. \\n\\nFirst – What's the same?\\n\\nWe are who we've always been. \\nYour classes and teachers will continue to give you the best, most authentic yoga experience possible!\\n\\nThe \\nfunctionality of the website and app is all the same\\n, so you can continue to book and join classes with \\nease\\n.\\n\\nOver time, we will continue to improve the \\nfunctionality\\n and ease of the website. We usually do this based on feedback from students like you.\\n\\nWhat's New?\\n\\nThe \\nnew look and feel of the website is meant to\\n reflect our \\ncommunity values\\n and mission – to help you feel healthier and happier every day!\\n\\nThe site is lighter, happier, cleaner, less cluttered. \\n\\nRight now, you'll notice most of the changes are on the homepage \\nmyyogateacher.com\\n and our articles \\nmyyogateacher.com/articles\\n.\\n\\nBut the biggest change is...\\n\\nOur New Logo – The Banyan Tree\\n\\n\\n\\nWe invite you to join us as we reconnect with ourselves, and each other, under the banyan tree.\\n\\nMake sure to \\ntake note of the new logo (the Banyan Tree in the top pic)\\n, so you can find the app on your phone and continue to join amazing yoga classes with your MyYogaTeacher community!\\n\\nIf you don't have it already, \\nyou can download the app here\\n."}},{"id":"ckfqxov60014x0178pen9w4xk","slug":"why-i-started-myyogateacher","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"Why we started myYogaTeacher","createdAt":"2020-01-18T00:00:00+00:00","coverUrl":"image-1_37.png","content":{"text":"\\n\\n\\nHaving started 3 companies, I believe, there are two kinds of startup ideas.\\n\\nFirst, there are ideas that make intellectual sense – I mean ideas where you can think of a need, talk to customers and imagine a way to deliver a service in an economically viable fashion to address that need.\\n\\nBut myYogaTeacher is the second kind of idea. The ideas where you personally feel the need. These are ideas where you feel a sense of \\nmission\\n and you are compelled to pursue them because you feel that the universe and your entire life has been building up for you to bring the idea to reality.\\n\\nYou see – My name – Jitendra – is derived from Sanskrit and it means “one who has control of his senses.” For the most part, I felt I lived up to this but while running my previous startup I found myself miserable and losing control.\\n\\nOn the outside, I had it all together. I owned successful companies, had tons of friends and a great family. I had everything I wanted and worked so hard for … but despite all of that, I had thoughts running like trains in my head I could not control, I was not sleeping well, not exercising enough, counting the days to my next break and feeling like there was more to life. There was something that I was missing. You know what I mean?\\n\\nI felt sad and depressed pretty much every day. My eating habits were terrible and all my efforts to improve fell flat. My mind circled in unhealthy thought patterns that I just couldn’t stop.\\n\\nI didn’t feel good in my body, I didn’t feel good in my mind, and I didn’t feel good in my life.\\n\\nNow, I’m originally from India. Of course I had heard about Yoga since I was a child. Even here in America, Yoga is a big deal. A regular \\nYoga practice\\n creates peace, drastically increases health and well-being and can even help you to lose weight.\\n\\n[CTA-DEFAULT]\\n\\nThese were all the things I desperately needed.\\n\\nBut, despite knowing all that, I didn’t want to go to a yoga studio! I was out of shape, totally inflexible and just plain self-conscious.\\n\\nMy old friend, who lived in India and practiced Yoga everyday, said the best way to learn yoga was the classic Guru–shishya relationship that has been passed down for generations. To put this in modern terms (and to pass on the outdated “guru” idea), this meant having a connection with a teacher to learn from directly. A teacher who could get to know me and my unique struggles. My friend offered to find someone for me and I agreed.\\n\\nHe delivered!!!\\n\\nHe found me Pranjal, a yoga teacher with 8 years of teaching experience and 1,600 hours of certified teacher training! Yes, you read that correctly – a whopping 1,600 hours of training.\\n\\nBut, she lived in Pune, India and I was in California! So we decided to try practicing through video calls.\\n\\nI was skeptical – Yoga is a physical thing! Was she going to see me well? Would she be able to tell how I was doing and give me the guidance I needed? I was just starting out and was going to need A LOT of help.\\n\\nBut Pranjal was amazing!\\n\\nShe helped me build the strength and \\nflexibility\\n to perform the postures really well. She guided me towards realistic goals. I could feel and notice the improvement in each session.\\n\\nThe flexibility, strength and ability to meet challenging postures in my yoga practice was spilling into my mental health as well.\\n\\nI was happier, calmer and able to make healthier decisions (and stick to them). I was losing weight and the stress from building my businesses practically vanished. I still get stressed but I don’t take it home with me.\\n\\nAfter a few months, I felt ready to go practice in a yoga studio…\\n\\nWhat. A. Disappointment!!!\\n\\nAfter all the 1-on-1 personal attention I was getting from Pranjal, it was a bitter experience to finally feel ready to practice in public. The teacher had no time to focus on me.\\n\\nYeah, she would do (MAYBE) one correction during the class. But nothing more. She didn’t KNOW my body the way Pranjal did. She didn’t help me to set goals or work toward them. She didn’t change the pace of the class when I felt ready to\\n\\nIn the group classes, I was just another one of 30 people the teacher needed to keep track of.\\n\\nAfter a few classes of that, I sprinted back to Pranjal!\\n\\nBut something was off…with all my tech skills and entrepreneurial spirit, I needed to share this with other people. I knew there were tons of people too busy to go to a studio, too shy to practice in front of others. People who need and want the 1-on-1 personal attention that will help them to progress, heal, and grow fast!\\n\\nI knew there were so many people out there ready and waiting for yoga to transform their lives.\\n\\nWith a team of amazing people, I started myYogaTeacher to improve physical and mental well being of the entire planet. To help empower you to take positive steps forward in your life. And even to heal the symptoms of pain and illness that we’ve seen yoga heal.\\n\\nSound’s big, doesn’t it?\\n\\nIt’s a bold mission, but I also know that our teachers have the power to make it a reality for every one of our students. So I brought together a team of awesome engineers to start working on myYogaTeacher.\\n\\nBut, most importantly, I hired a group of scouts in India to find the best yoga teachers in the country.\\n\\nAfter 8 months of hard work, it’s time for the big test! We launched recently and I am so excited to see this venture grow. I value all of my businesses, but helping people improve their physical and mental health through a personal connection to one of the best \\nYoga teachers\\n of the East is close to my heart.\\n\\n\t\t\t\t\t\t\t\t\t\t\\n\\nI genuinely hope you try and enjoy your time with myYogaTeacher. We would sincerely love to hear from you. Email us, call us or chat with us through the app.\\n\\nYour friends in growth, health and wellbeing!\\n"}}],"relatedPosts":[{"id":"ckqirozc8kydm0a895xrjpijb","slug":"what-is-iyengar-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What Is Iyengar Yoga: Improve Body Alignment With Long Poses & Props","createdAt":"2021-06-30T00:55:29.016022+00:00","coverUrl":"jc4h9m76ft8o8k6zvblq.jpg","content":{"text":"What Is Iyengar Yoga?\\nIyengar yoga is the practice of pranayama and asanas that's combined to emphasize body alignment, planned sequencing and timing, and the use of props like blocks, straps, bolsters, and benches to support the body.\\n\\nAll types of yoga work through physical postures, meditation, and pranayama to bring balance to the body, mind, and spirit. And Iyengar yoga is no different.\\nIyengar yoga uses precise body alignment supported by various props to give practitioners confidence and courage. It's a methodical yoga practice that is accessible and beneficial to just about anyone, regardless of age, fitness level, or health issues.\\nIyengar, unlike Vinyasa, focuses on poses that are held for an extended time instead of flowing through each pose quickly. In fact, there's no flow to Iyengar yoga. Instead, practitioners hold each pose for a length of time, focusing on perfecting alignment.\\n[CTA-DEFAULT]\\nOrigins of Iyengar Yoga\\nThe term \"Iyengar yoga\" is what students of B.K.S. Iyengar began calling his style of yoga in the 1970s to differentiate it from the \\nother styles of yoga\\n.\\nIyengar was born in India in December 1918 and learned yoga from his brother-in-law, T. Krishnamacharya to improve his health. Iyengar started teaching yoga himself in 1936 but it wasn't until 1975 that the Ramamani Iyengar Memorial Yoga Institute was founded in Pune, India. This was the precursor to the founding of the Iyengar Yoga Institute in 1982, in London.\\nCertified Iyengar Yoga Teachers must complete rigorous training to earn the right to describe their instruction as Iyengar Yoga.\\nBenefits of Iyengar Yoga\\nIyengar yoga, like all styles of yoga, offers several benefits. Here are a few of the predominant benefits you can expect:\\nImproved Alignment\\nIyengar yoga prioritizes proper alignment over moving deeper into a pose. This emphasis on alignment helps practitioners relieve pain, adjusts the spine, and improves muscle and joint health.\\nIncreased Body Awareness\\nThis style of yoga is particularly beneficial with it comes to increasing body awareness, or proprioception. Thanks to the focus on precise alignment and breathing, practitioners are able to better understand how their bodies take up and move in space in a more accurate way.\\nOverall Healing\\nIyengar yoga goes beyond postures. This practice extends into living in a yogic way, meaning living a life that's free from self-harm and harm to others. There's an expectation that practitioners will study and live yoga philosophy and the eight limbs of yoga.\\nWhat to Expect in an Iyengar Class\\n\\nIyengar yoga\\n focuses on three things:\\nAlignment:\\n Props are used to help practitioners get into poses while supporting their bodies and respecting their bodies' boundaries. The emphasis on alignment is intended to help practitioners achieve balance between the mind, body, and spirit without putting their bodies in stressful positions or putting themselves at risk.\\nSequencing:\\n While Iyengar classes don't have a set series that is followed for every class (like Ashtanga does), each class will follow a sequence chosen by the instructor to lead practitioners through a safe progression.\\nTiming:\\n Iyengar prioritizes alignment and stability over flow. This means that the poses will be held for a longer amount of time than you may be used to if you've only ever practiced Vinyasa or power yoga.\\nIyengar Yoga Poses: A Quick Sequence You Can Do at Home\\nThis Iyengar yoga series comes from the Iyengar Yoga Institute of New York:\\nStart in Tadasana and warm up by moving between Tadasana and Urdhva Hastasana three times.\\nFrom Tadasana, move into Urdhva Baddhanguliyasana, interlocking your fingers above your head. Repeat this movement, alternating the interlocking pattern of your fingers.\\nMove into Vrksasana. Alternate sides and repeat.\\nMove into Utthita Trikonasana. Alternate sides and repeat.\\nMove into Utthita Parsvakonasana. Alternate sides and repeat.\\nMove into Parsvottanasana. Alternate sides and repeat.\\nMove into Prasarita Padottanasana. Repeat.\\nMove into Adho Mukha Svanasana. Repeat.\\nMove into Urdhva Prasarita Padasana. Stay here for five minutes.\\nEach of these poses should be held for up to a minute or longer. If you're pressed for time, prioritize repetitions over holding the poses for time.\\nDifferences Between Iyengar and Vinyasa Yoga\\nHere are the key differences between Iyengar yoga and \\nVinyasa yoga\\n:\\nIn Iyengar, postures are held longer. Vinyasa yoga links breath to movement and practitioners flow through poses quickly. Poses in Iyengar are held for up to a minute before practitioners transition (instead of flowing) to the next posture.\\nIyengar emphasizes alignment whereas Vinyasa practitioners are encouraged to be curious and explore the practice on their own.\\nIyengar classes tend to set aside time to discuss \\nyoga philosophy\\n and cues tend to be given in Sanskrit. This isn't as common in a Vinyasa class.\\nIn Iyengar, sequences are put together with the intent of preparing practitioners for each progressive pose.\\nDifferences Between Iyengar and Ashtanga Yoga\\nHere are the key differences between Iyengar and \\nAshtanga\\n:\\nAshtanga connects movement with Ujjayi breath and is meant to increase the heart rate and make practitioners sweat.\\nAshtanga uses a set series of poses that don't vary, no matter who is leading the class.\\nAshtanga focuses on cleansing and purifying whereas Iyengar focuses on alignment.\\nStart Your Iyengar Yoga Practice With myYogaTeacher\\nAnyone can practice Iyengar. Thanks to the focus on alignment and the use of props, it's perfect for those of us who want to start practicing yoga but might have physical limitations. Of course, that doesn't mean Iyengar is easy. You'll probably still break a sweat and start feeling the burn in your muscles.\\nIf you're interested in starting your Iyengar practice, we invite you to \\nsign up for a free two-week trial of myYogaTeacher\\n. With myYogaTeacher, you'll get access to 40+ live online classes every single day, each led by highly experienced Indian teachers.\\nEach Iyengar Yoga class follows a unique sequence that focuses on one or two parts of the body. You'll learn to pay close attention to anatomical details and alignment of each pose as well as how to modify each pose with props like belts, blocks, pillows, and more to cultivate strength, flexibility, stability, and awareness."}},{"id":"cksl7vclkc5v80c78i5lsqh9u","slug":"yoga-for-healthcare-workers","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Yoga Saves Lives: The Worldwide Healthcare Worker Crisis","createdAt":"2021-08-21T03:23:17.053441+00:00","coverUrl":"mupo4iuwsrf0ixf58pxf.jpg","content":{"text":"It’s not new news that the world is suffering. But this centuries old story seems to just be getting worse and worse as the years progress.\\nFires, hurricanes, tsunamis, war. And then, of course, “the pandemic.” \\nBut through all of this strife and trauma, healthcare workers remain steadfast in their efforts to save lives. Be the helpers. \\nHere at \\nMy Yoga Teacher\\n, we are all about looking for the good, seeking out the helpers. There are always people doing their part to save people and planet. But who is saving \\nthem\\n?\\nFor healthcare workers worldwide, burnout is becoming a pandemic all its own.\\nThey’re tired. More than tired. They are beyond exhausted. They’re sad, angry, hungry, thirsty, and stressed. They are missing their families. Healthcare workers are working under extreme pressure with limited resources in many instances.\\nWhat happens when they’re done? When they just can’t save any other life but their own?\\nYoga isn’t a cure all, of course. But a consistent, regular yoga practice can work wonders for preventing burnout in healthcare workers worldwide. Yoga is an easily accessible, inexhaustible resource they can use any time of day or night, in almost any type of space, to combat burnout, depression, anxiety, stress.Yoga is capable of rejuvenating their body, mind and spirit. \\nWhile specialists around the world are creating new ways for them to overcome the challenges of their profession, we want to pay tribute to all our amazing superhero healthcare professionals by discussing how yoga can help them continue to do what they do.\\nYoga battles the effects of battlefield medicine\\nThe fight against COVID has often been compared to battlefield medicine.\\nHealthcare professionals are having seemingly endless encounters with sick patients, in a high risk environment. They’re fighting an invisible enemy with inadequate resources while battling extreme mental and physical fatigue. \\nThis makes developing a consistent yoga and meditation practice all the more important, possibly even critical.\\nVirtual yoga could be a salvation for the people saving lives. Literally. \\nIf you haven’t signed up for My Yoga Teacher yet, \\nwe offer a free 2-week trial\\n where you can try out any or all of our 35+ yoga classes offered at all different hours of day and night! Every virtual class is a respite for tired souls.\n\nYoga helps healthcare workers by calming their nervous system down, reducing their cortisol levels, eliminating overwhelm and creating peace amidst the chaos. Yoga reduces the impact of exaggerated stress responses, preventing or alleviating symptoms of PTSD, anxiety, and depression. All of which healthcare workers are highly susceptible to, particularly during these chaotic times.\\nYoga prevents stress, emotional, and excessive eating\\nIf you’ve ever done shift work, you’ll understand how it throws off your circadian rhythm and eating habits. \\nMany healthcare professionals work anywhere from 12-72 hour shifts. They almost never get off of work on time, and they don’t often get a chance to have a real meal, instead snacking or filling up on caffeinated beverages with virtually no nutritional value.\\nThis irregular pattern of eating (or \\nnot\\n eating) under really stressful and even traumatic circumstances often leads healthcare professionals to stress eat, emotional eat, or overeat once they have an opportunity to.\\nYoga can help healthcare workers get the nutrition they need while not overeating! Because yoga helps lower stress levels and brings more self awareness, people who participate in a regular yoga practice eat more fruits and vegetables, have healthier food cravings, and are better able to manage emotional eating.\\nAnd because bad eating habits affect sleep, contribute to weight gain, and don’t provide sustainable energy, yoga inadvertently alleviates the need to carb load and fill up on foods that contain refined sugars. Which is a common tactic of healthcare workers when they’re exhausted.\\nSo to recap a bit, consistent yoga practice not only \\nprevents\\n bad eating habits, it plays a huge role in increasing energy, getting better sleep, and not gaining unnecessary weight!\\nWhich leads us to…\\nYoga for healthcare worker bodies\\nHealthcare professionals are notoriously known to exert a lot of physical energy for their jobs. They’re lifting and moving people from one location to another, spending hours upon hours on their feet, bending, stooping, twisting.\\nIt’s imperative they stay in optimal physical condition. Yet, so many aren’t. Why?\\nWell, besides the fact they typically aren’t eating to fuel their bodies, getting enough sleep, or handling their stress well, they just don’t have time. Or are too exhausted to make time.\\nThe good news about yoga is you don’t need a lot of time and, as we’ve said before, don’t need a lot of space or equipment.\\nThere are so many different types of yoga. Most forms strengthen, lengthen, and tone the body. But even yoga that is focused solely on flexibility is great for healthcare workers. The stronger and more flexible their bodies are the more likely they are to not get injured. \\nWhich means they can keep saving lives!\\nHere at My Yoga Teacher, we believe any type of yoga is good yoga, but here are some specific types of yoga we believe would be specifically beneficial for healthcare workers and what it’s best for:\\nPower Yoga, Ashtanga Yoga, and Bikram Yoga - These are all challenging forms of yoga and equate to vigorous exercise. All poses are doable (or modifiable) for any fitness level or body shape. These types of yoga burn just as many calories as any cycling or kickboxing class, but you still get the meditative benefits!\\nHatha Yoga, Anasura Yoga, and Iyengar Yoga - These are all gentle forms of yoga, slow moving and are more focused on the actual poses, the stretch, and gaining flexibility. While all forms of yoga include breath work, these forms of yoga are particularly focused on breathing, releasing tension and stress.\\nRestorative Yoga - This form of yoga typically includes the use of props such as bolsters, blocks, blankets and straps and is very focused on restoring the mind, body, and spirit.\\nPracticing yoga as little as 15-20 minutes a day three times a week improves flexibility, strength, and mobility. While most of the classes at My Yoga Teacher are longer than that, your yoga practice is just that...yours. \\nThat means you can do as little or as much of any class as you want or have time for!\\nIf you haven’t checked out My Yoga Teacher yet, you definitely should give it a try! Especially if you’re a healthcare worker! There is a class for everyone, group and 1:1 classes available. Most all are taught by expert yoga instructors from the birthplace of yoga, India. We pride ourselves in offering premium yoga classes you simply can’t find anywhere else! \\nGrab your 2-week free trial here and join us on the mat, wherever in the world you may be!\\n\\nNamaste.\\n\n\n\n"}},{"id":"cl0l2psls878y0bhau0shk9tp","slug":"prevent-yoga-injuries","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert","createdAt":"2022-03-10T14:16:38.412179+00:00","coverUrl":"wpijh5hjaabixnwv7kzc.jpg","content":{"text":"Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?\\nModernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and \\nonly\\n a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.\\nWhile it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.\\nWhen we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.\\nMyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it \\nis\\n a journey, not just a practice!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nReady to explore how to prevent yoga injuries? You might be surprised by what you find out!\n\\n1. Don’t let your ego lead your yoga practice\\nWhy do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!\\nOr are you practicing for other reasons:\n\\nTo impress your teacher?\\nTo make your partner/spouse happy?\\nTo get approval, followers, or  win favor on social media?\\nTo prove to yourself you can “master” certain poses?\\nThese reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.\\n\\n\\n2. Choose a yoga practice that balances your life\\nIf you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.\\nMuscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.\\nOn the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.\\n\\n3. Mix up your yoga practice\\nMany people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.\\nA good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.\\nPractices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.\\n\\n\\n4. Pay attention to what your body tells you\\nIf it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.\\nListen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.\\nAn excellent yoga teacher can also help you honor your body’s limitations.\\n\\n5. Protect your shoulders\\nWhile good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.\\nIf you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.\\n\\n\\n6. Protect your hips and lower back\\nDo you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!\\nA good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:\\n\\nSit on a bolster or blocks for seated forward bends and twists\\nOnly go as far as your body wants to go (don’t force it)\\nKeep your core engaged to protect your lower back\\nBalance flexibility with strength training for back and hip areas\\nWhile these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You \\ncan\\n accomplish your yoga goals safely. \\nOne of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. \\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n"}}],"blogContent":{"id":"ckm21vv5s37b90b72pvyehh0b","slug":"iyengar-yoga-practice","author":{"name":"Pranjal","teacherMytSlug":"pranjal-1","pictureUrl":"pranjal-1.jpg"},"title":"Iyengar Yoga: Alignment, Balance, Strength, and Flexibility","createdAt":"2021-03-09T13:29:52.611248+00:00","updatedAt":"2022-03-22T16:34:06.634832+00:00","coverUrl":"iyengar_yoga_ckm21vv5s37b90b72pvyehh0b.jpg","seoDescription":"Iyengar yoga is good for flexibility, alignment, balance, and strength. But what is Iyengar yoga exactly? Get answers in this article.","content":{"text":"In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn't a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It's a wonderful practice for those who either don't want or can't participate in flowing practices.\\n\\n[CTA-DEFAULT]\\n\\nWhat Is Iyengar Yoga?\\nIyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.\\n\\nBenefits of Iyengar Yoga\\nThere are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:\\nBuild strength\\nIncrease flexibility\\nImprove your posture\\nCalm your mind\\nReduce chronic pain\\nLower blood pressure\\nImprove breathing\\nProtect from disease\\nToday's Iyengar Yoga Practice\\nLet's start today's Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.\\n\\nInhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.\\n\\nWith your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant \\nOm\\n. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.\\n\\nPlace your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.\\n\\nFrom the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.\\n\\nInterlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.\\n\\nStand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.\\n\\nNow bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.\\n\\nInterlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.\\n\\nGrab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.\\n\\nNext, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.\\n\\nSlowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.\\n\\nNow, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.\\n\\nWe're going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.\\n\\nGet used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what's happening in your shoulders and upper back.\\n\\nGrab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.\\n\\nNow, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.\\n\\nIn this position, you'll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don't lean to either side and look straight ahead.\\n\\nTry doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.\\n\\nThis pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn't arch, and drop your chest down towards the floor.\\n\\nFocus on opening the armpit area, this isn't a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.\\n\\nWe're going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don't let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you're going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.\\n\\nWe've opened up the chest and shoulders quite a bit, so let's try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.\\n\\nNow it's time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It's sort of like you're giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.\\n\\nGrab your bolster, placing it horizontally across your mat. We're going to take child's pose with our elbows on the bolster and lowering your chest and head toward the floor. If you're having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child's pose for several breaths.\\n\\nOur next pose will be a heart opener. Move your bolster so it's in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren't, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.\\n\\nRub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.\\n\\n\\nThank you for your interest in learning more about \\n\\nIyengar Yoga\\n! To get the best benefit from your practice, please \\nsign up for a free two-week trial of myYogaTeacher\\n to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.","html":"<p>In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn&#39;t a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It&#39;s a wonderful practice for those who either don&#39;t want or can&#39;t participate in flowing practices.</p><p></p><p>[CTA-DEFAULT]</p><p></p><h2>What Is Iyengar Yoga?</h2><p>Iyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.</p><p></p><h3>Benefits of Iyengar Yoga</h3><p>There are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:</p><ul><li><div>Build strength</div></li><li><div>Increase flexibility</div></li><li><div>Improve your posture</div></li><li><div>Calm your mind</div></li><li><div>Reduce chronic pain</div></li><li><div>Lower blood pressure</div></li><li><div>Improve breathing</div></li><li><div>Protect from disease</div></li></ul><h3>Today&#39;s Iyengar Yoga Practice</h3><p>Let&#39;s start today&#39;s Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.</p><p></p><p>Inhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.</p><p></p><p>With your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant <em>Om</em>. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.</p><p></p><p>Place your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/Q1gNU3HESOZ42HfGtzE5\" type=\"undefined\" title=\"side to side.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>From the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/1lxzRjZkSEuBexV7dEkF\" type=\"undefined\" title=\"front to back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.</p><p></p><p>Stand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:723,height:405/output=format:png/resize=,width:600,height:336/GgX7cSQnRImPX0F1ntE1\" alt=\"arm stretch behind back.png\" title=\"arm stretch behind back.png\" width=\"600\" height=\"336\" /><p>Now bend both arms behind your back, grasping the elbows with the opposite hand. Be sure to roll your shoulders back and down. Hold the stretch for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/Yz3rFANSRs60XgDDBJUC\" alt=\"both arms behind back.png\" title=\"both arms behind back.png\" width=\"600\" height=\"336\" /><p>Interlace your fingers behind you and stretch your hands towards the ground. Start bending forward, raising your arms high behind you, keeping your elbows straight, and pushing your chest down towards the floor. Slowly inhale and come up, release your hands, and relax.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:719,height:336/output=format:png/resize=,width:600,height:336/6NzoZ9cVTtK74oewfVEv\" alt=\"arms over head.png\" title=\"arms over head.png\" width=\"600\" height=\"336\" /><p>Grab a yoga strap, scarf, towel, or belt. Bend forward and find the bone at the base of your neck. Place your strap over that bone, holding the strap close to your neck. Pull down on the strap, putting a little bit of pressure on it. Then, gently and slowly pull the strap down from the bone up the back of your neck to your hairline. Repeat four more times before returning to a standing position.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/84hlWaJLTrSuub0H0pIB\" type=\"undefined\" title=\"strap neck stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Next, wrap the strap around your back, at the base of your shoulder blades. Take the ends of the strap and put them up, over your shoulders, and behind your back. Cross the ends of the strap behind your back and grasp the ends in your hands.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/dEUmtuLRCyJ0I6eXU8MJ\" type=\"undefined\" title=\"diagonal shoulder strap stretch.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Slowly pull diagonally down on the straps to stretch your shoulders. Hold for a few breaths. From there, take your arms out to the side, pulling the straps gently. Stay here for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/mZlsHQeCSimo0E4EpyvR\" alt=\"strap stretch arms out.png\" title=\"strap stretch arms out.png\" width=\"600\" height=\"336\" /><p>Now, stand with your right side touching the wall. Raise your right arm behind you on the wall (try to get it. parallel to the ground), keeping your palm, inner elbow, and shoulder all pressed against the wall. Take your left hand behind your back with your elbow bent and let your fingertips touch the wall. Look straight ahead and breathe in this position for several breaths. Repeat on the other side, with your left side on the wall.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/IKo66XFRb2NkEoYb4d5J\" alt=\"arm stretch at wall.png\" title=\"arm stretch at wall.png\" width=\"600\" height=\"336\" /><p>We&#39;re going to do that again, starting on the right side. This time, when you get into position, press your palm against the wall and roll your shoulders back and down without letting your arm drop. Repeat on the other side, with your left side on the wall.</p><p></p><p>Get used to the feeling of opening your chest, rolling your shoulders back and down, keeping them away from your ears and without tension in your neck. To get more used to that movement, stand or kneel with your arms at your sides. Rotate your arms so your palms face forward and really feel what&#39;s happening in your shoulders and upper back.</p><p></p><p>Grab your strap and hold one end of your belt in your right hand. Take your right hand behind you and grab the strap with your left hand behind you. Your right hand will be near your neck and your left hand will grab the strap at your mid-back. Pull down on the strap with your left hand to stretch your right tricep. Hold the stretch for a few breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/s4yCfjO9QQWijhlYrRkq\" alt=\"top and bottom strap stretch.png\" title=\"top and bottom strap stretch.png\" width=\"600\" height=\"336\" /><p>Now, without changing your hands, pull the strap with your right hand. This will pull the left hand further up your back. Hold this stretch for a few breaths. Repeat these stretches with the arms switched so your left hand is holding the strap behind you near your neck and your right hand is mid-back.</p><p></p><p>In this position, you&#39;ll want to ensure that the elbow of your top arm is close to your head and pointing up instead of out. Also, keep your torso straight, don&#39;t lean to either side and look straight ahead.</p><p></p><p>Try doing the pose without the strap now. See if you can at least get the fingertips on each hand to touch behind you. If that feels okay, you might try gripping your fingertips or even shaking your other hand. Hold for several breaths before repeating with the arms switched.</p><p></p><p>This pose requires that your armpit open entirely, creating a straight line with your arm and your torso. To work on that opening, grab a chair and kneel down in front of it. Place your elbows on the seat of the chair and press your palms together as they point to the ceiling. Move your knees back slightly away from the chair so you can move your back in line with the chair. Keep your abdominals engaged so your back doesn&#39;t arch, and drop your chest down towards the floor.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/8Ti5bQrQOyuzXBI6tame\" alt=\"chair armpit stretch.png\" title=\"chair armpit stretch.png\" width=\"600\" height=\"336\" /><p>Focus on opening the armpit area, this isn&#39;t a backbend pose. Stay in this stretch for several breaths. From here, try to bring your palms towards your upper back.</p><p></p><p>We&#39;re going to do one more stretch for that armpit area. Get into a tabletop position in front of the chair. With your right hand, grab the opposite leg of the chair at about the midpoint, and don&#39;t let your hand slide down. Move your left hand a little outside of your body. Bend the left elbow (like you&#39;re going for a pushup), keeping the right elbow straight, and pressing your right armpit towards the floor. Hold this stretch for several breaths, stretching from your upper hip to your palm. Repeat on the other side.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/bsxYm1pjRB6Vk49ll17Y\" alt=\"chair armpit stretch 2.png\" title=\"chair armpit stretch 2.png\" width=\"600\" height=\"336\" /><p>We&#39;ve opened up the chest and shoulders quite a bit, so let&#39;s try Namaskara behind our backs. Start by taking your fingertips towards each other behind your back. Arch your back slightly and push your palms upward, joining them between your shoulder blades. Your elbows should be in line with your palms and your palms and fingers should be together. Roll your shoulders back and down and keep your torso straight and your eyes forward. Hold for a few breaths.</p><video controls width=\"600\" height=\"336\">\n          <source src=\"https://media.graphcms.com/MxZidBhKQBy0N1iEAvWm\" type=\"undefined\" title=\"namaskara behind back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Now it&#39;s time for a counterpose. Take your right arm across your chest, holding your left shoulder with your right hand. Take your left arm across your chest to hold your right shoulder with your left hand. It&#39;s sort of like you&#39;re giving yourself a little hug. Keep your elbows lifted away from your chest and moving your hands towards one another. See if your arms are long enough to let your hands meet. Hold this pose, stretching your upper back, for several breaths.</p><p></p><p>Grab your bolster, placing it horizontally across your mat. We&#39;re going to take child&#39;s pose with our elbows on the bolster and lowering your chest and head toward the floor. If you&#39;re having trouble relaxing into the pose, widen your knees so your torso can fall between them. Stay in child&#39;s pose for several breaths.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/zneOfkSRQaqVEyN4PYtS\" alt=\"childs pose on bolster.png\" title=\"childs pose on bolster.png\" width=\"600\" height=\"336\" /><p>Our next pose will be a heart opener. Move your bolster so it&#39;s in line with your mat. Sit with the bolster at the base of your hips and roll yourself back onto the bolster. Let your shoulders roll back and down. Your head and neck should also be supported on your bolster. If they aren&#39;t, add more pillows to keep your head and neck in line with your spine. Let your shoulders drop to either side of the bolster and breathe. Stay in this position for several breaths before rolling to one side and bringing yourself up to a sitting posture.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:336/DGUiesYvSGe51e39ugkK\" alt=\"chest opener.png\" title=\"chest opener.png\" width=\"600\" height=\"336\" /><p>Rub your palms together to generate some heat and place your palms over your eyes. Gently blink your eyes open.</p><p></p><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Thank you for your interest in learning more about </a><a title=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-iyengar-yoga\">Iyengar Yoga</a>! To get the best benefit from your practice, please <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free two-week trial of myYogaTeacher</a> to participate in the complete Iyengar Yoga class or one of the other classes we offer each day. With myYogaTeacher, you get access to more than 35 live online yoga classes each day with Indian instructors who can offer you feedback on your form, answer your questions, and help you deepen your yoga practice.</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>In this class from Pranjal Joshi, we invite you to explore Iyengar Yoga. B.K.S. Iyengar believed that achieving balance in the body will be reflected as balance in the mind. While Iyengar Yoga isn&#39;t a cardiovascular practice like the flowing style of Ashtanga, holding the Iyengar poses is excellent for your body to build strength and increase flexibility. It&#39;s a wonderful practice for those who either don&#39;t want or can&#39;t participate in flowing practices.</p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"},{"type":"HTML","value":"<p></p><h2>What Is Iyengar Yoga?</h2><p>Iyengar Yoga is a practice developed by B.K.S. Iyengar and derived from Hatha yoga. It is rooted in the traditional eight limbs of yoga. The Iyengar practice emphasizes self-knowledge through Asana and Pranayama and works to improve balance, flexibility, alignment, strength, concentration, stamina, and awareness. Teaching is geared towards gradual, steady progress, not quick results.</p><p></p><h3>Benefits of Iyengar Yoga</h3><p>There are several physical and mental benefits of practicing Iyengar Yoga. You can use this practice to:</p><ul><li><div>Build strength</div></li><li><div>Increase flexibility</div></li><li><div>Improve your posture</div></li><li><div>Calm your mind</div></li><li><div>Reduce chronic pain</div></li><li><div>Lower blood pressure</div></li><li><div>Improve breathing</div></li><li><div>Protect from disease</div></li></ul><h3>Today&#39;s Iyengar Yoga Practice</h3><p>Let&#39;s start today&#39;s Iyengar Yoga practice sitting on a pillow or a bolster. Keep your hands beside you with your elbows bent. Roll your shoulders back, squeezing your shoulder blades together, and point your elbows back, not out to the sides. Lower your eyes down to look at the floor.</p><p></p><p>Inhale deeply, feeling the breath move in your body starting from your hip joints and filling your torso. Exhale out your arms, relaxing them and letting them stretch downward. Breathe like this for a few rounds. Close your eyes when they feel heavy.</p><p></p><p>With your torso lifted, join your palms at your heart center in Namaskara. Inhale deeply and on the exhale chant <em>Om</em>. Complete this chant three times before bowing your head to your heart. Place your palms on your thighs, raise your head up, and open your eyes.</p><p></p><p>Place your palms on the pillow once again and then press your left palm into the pillow. Tilt your head to the left, stretching all the way down your neck and into your shoulder. Inhale back to the center. Repeat on the right. Repeat the sequence, returning your head to the center.</p><video controls >\n          <source src=\"https://media.graphcms.com/Q1gNU3HESOZ42HfGtzE5\" type=\"undefined\" title=\"side to side.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>From the center, tilt your head back while continuing to lift your neck up (lifting your face to the ceiling). Now, exhale your chin forward, stretching the back of the neck. Repeat two more times. Inhaling back to the center.</p><video controls >\n          <source src=\"https://media.graphcms.com/1lxzRjZkSEuBexV7dEkF\" type=\"undefined\" title=\"front to back.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Interlace your fingers behind you and stretch your hands down towards the floor, rolling your shoulders back and down. Create space throughout your torso and the front of your neck. Relax and come to a standing position.</p><p></p><p>Stand straight with your feet hip-width apart. With your left arm down at your side, take your right arm behind your back, bending your elbow. Grasp the elbow of your left arm and stretch it down. Repeat with the other arm.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                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":"#","current_url":"https://www.myyogateacher.com/articles/iyengar-yoga-practice","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>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><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! 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}