Five Ways Meditation Can Start Improving Your Life Right Now

{"slug":"meditate-for-health","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckuk2cit4qtvg0b809xa4kr39","slug":"the-ayurvedic-diet","author":{"name":"Hema","teacherMytSlug":null,"pictureUrl":null},"title":"The Ayurvedic Diet: Why There is No Such Thing as a Bad Food","createdAt":"2021-10-09T17:20:19.353219+00:00","coverUrl":"pvpoevkzziolcsp1ajuh.jpg","content":{"text":"Ayurvedic medicine has existed for literally thousands of years. If you’re not familiar with it, Ayurveda medicine is a whole-body, holistic practice that encourages a balance between body and mind. \\nAyurveda uses diet, yogic breathing, and herbal treatments to accomplish a healthy, balanced body. This Hindu-derived practice enforces the idea that all diseases are caused by an imbalance in the physical body and stress in a person’s consciousness.\\nThe Ayurvedic diet promotes better physical, mental, and spiritual health. And unlike many other diets, the Ayurvedic diet gives personalized recommendations on what the best foods are to eat for your body type.\\nThat’s not to say there are any \\nbad\\n foods. It just means there are some foods that meet your body’s needs better than others!\\nAnd we’re going to talk about it all here!\\nIf you read this and want more guidance or information on how to integrate Ayurvedic medicine and eating into your life, check out my class on MyYogaTeacher, \\nAyurvedic Concept of Diet\\n! We’d love to have you, and I’m happy to answer any questions you may have about this lifestyle.\\nNot a member of MyYogaTeacher yet? \\nGet your free 2-week trial here and check it out!\\n No credit card required and you get access to all 35+ group classes taught by expert teachers from India.\\nWhat is the Ayurvedic diet?\\nThe basis for Ayurvedic medicine is that there are five elements that make up the universe — air, water, space, fire, and earth.\\nThese elements create different forms of energy called doshas, and each dosha has its own unique responsibilities within the body. There are three of them:\\nVata\\n - Also known as “king of the doshas,” Vata is responsible for all movement processes at a microcellular and macroscopic level. It’s also responsible for circulation, respiration and the nervous system. Vata combines the space and air elements.\\nPitta\\n - This dosha is in charge of digestion and metabolism in the body. It is located in the small intestines, stomach, liver, spleen, and pancreas. Pitta is responsible for all the processes that involve conversion and transformation throughout the mind and body.\\nKapha\\n - Water energy. Kapha aids in lubricating the joints and provides the body with its physical form. Kapha also helps the tissues in the body move smoothly.\\nThe Ayurvedic diet is a component of Ayurvedic medicine that teaches you to eat the foods that promote balance between all of your doshas.\\nIn doing so, you not only eat the foods that are best for your body specifically, but you also create and maintain a healthier mind, body and spirit.\\nHow the Ayurvedic diet works\\nWhile some may feel like eating according to Ayurvedic diet guidelines seems somewhat restrictive, the opposite is really true. \\nNo food is a bad food.\\nBut some foods are better for you than others and are perfect for your dosha, or body type.\\nHere are some of the main characteristics of each dosha so you can get an idea of which one matches you the best!\\n\\nPitta Dosha (Fire energy)\\n\\nMedium height\\nSlender frame\\nGood metabolism\\nCompetitive\\nGood leadership skills\\nVery intelligent\\nShort temper\\nMay suffer from indigestion\\nMay have high blood pressure\\nGoverned by emotions\\n\\n\\nVata Dosha (Wind energy)\\n\\nCreative\\nEnergetic\\nLively\\nThin, light frame\\nProminent joints/bones\\nFlat-chested\\nLittle/no willpower\\nNervous\\nFearful\\nShort term memory issues\\nKapha Dosha (Water Energy)\\n\\nEasy-going/relaxed\\nTolerant, compassionate\\nLoyal\\nHave weight issues\\nLarger frame\\nProne to diabetes\\nForgiving\\nPeaceful\\nGood stamina\\nGenerally happy\\n\nYour dosha determines which foods you should eat to promote inner balance. For instance, here are some Ayurvedic diet food recommendations to go with your dosha:\\n> \\nPitta:\\n Wheat, white rice, oats, barley. Fruits like grapes, mango, pineapple, oranges, melon, coconut, avocado, and plums help balance the Pitta dosha. Stay away from sour foods, salty, or pungent foods like garlic and onions.\\n> \\nVata\\n: Hot stews and soups are great for balancing the Vata dosha. Also, eating moist foods like yogurt, melon, berries, zucchini, squash. Seeds and nuts, ghee, ginger, turmeric, and cinnamon are also great!\\n> \\nKapha\\n: Spicy, acidic, filling foods and most fruits and vegetables are good for keeping Kapha bodies in balance. Also unprocessed meats, grains, eggs, and low fat cheeses. Kaphas should avoid heavy foods like oils, fats, nuts, and seeds.\\nI really want to stress that this way of eating is not about restriction. It’s about eating for your body type!\\nWhich means there are tons of options and opportunities for you to eat and be full. We’re not about being hungry here at MYT!\\nBenefits of eating an Ayurvedic diet\\nBesides helping you feel and be your healthiest, most amazing self, there are lots of science-backed benefits of participating in an Ayurvedic eating plan or adopting the entire Ayurvedic holistic wellness lifestyle.\\nAyurvedic eating prevents disease\\nBecause the Ayurvedic lifestyle promotes the consumption of whole foods and the reduction or complete elimination of processed foods, there is a huge component of eating in this way that addresses disease prevention.\\nStudies show that eating processed foods and foods high in refined sugar or high levels of salt are associated with inflammation, chronic and acute diseases, higher risk for cancer, and even death.\\nEating whole foods high in fiber, vitamins and minerals can prevent and, in some cases, even reverse disease.\\nAyurvedic eating promotes weight loss\\nSeeing as the Ayurvedic diet focuses on nutrient-rich foods, studies show that eating for your dosha (particularly pitta or kapha) assists with weight loss. It can also help stave off cravings and prevent overeating.\\nMindful eating is a huge part of Ayurvedic medicine. This means people who adopt this lifestyle eat more conscientiously and become more aware of their body’s needs. Mindful eating helps people with issues like emotional or stress eating.\\nAnother benefit to mindful eating is enhanced self-control and the development of a healthier relationship with food.\\nThe gut biome and Ayurvedic diet\\nWe’ve discussed some of the health benefits of Ayurvedic eating, but I would be doing you a disservice if I didn’t talk about how this lifestyle affects your gut!\\nIf you don’t know how your gut biome affects your mental, physical, and even emotional health, join my class and let’s talk about it! Your gut biome is the primary location for healthy bacteria, immune function and even the primary source of the feel good chemicals that our body and brains crave!\\nBecause an Ayurvedic diet improves your gut health, you also get:\\nImproved digestion\\nBetter metabolic processes\\nEnhanced detoxification\\nImproved fertility and sexual health\\nAll while still eating foods you love! \\nWhile the Ayurvedic diet is customized for each dosha, this doesn’t mean you will never eat some of the foods that may be listed for you to avoid. It simply means you may want to limit those foods and eat more of the foods that help harmonize your body, mind, and spirit!\\nThe goal of my class, \\nAyurvedic Concept of Diet\\n, is to help you discover the right combination of foods to eat for your body. You’ll learn all about Ahara, the best way to prepare and serve certain dishes, and the proper time to eat various foods. I invite you to join us on this Ayurvedic eating journey!\\nMyYogaTeacher is a great platform to learn about many different forms of yoga. There are many expert and highly experienced yoga instructors from the birthplace of yoga, India, who really care about their students’ health and well-being! Whether you’re brand new to yoga or consider yourself an advanced yogi, there’s a class that’s a perfect fit for you! \\nGet your 2-week free trial here and try it out!\\n\\nNamaste.\\n"}},{"id":"ckfqz2ahk01zk0179fil5asez","slug":"my-anxiety-and-breath","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"My Anxiety and Breath","createdAt":"2020-01-09T00:00:00+00:00","coverUrl":"namrata-k-cover.jpeg","content":{"text":"Yoga help me breathe. \\n\\nIt's very strange to realize that there is a negative pattern of breathing. Who would breathe in a wrong pattern!? I had not realized how the pattern of my breathing was impacting my health. \\n\\n\\nI was extremely weak and anxious most of the time but this deep level of finally understanding my pattern of breath helped me. I was able to get out of my anxiety problem (which was completely subconscious). I know it sounds to good to be true, but it really did work wonders! \\n\\nBecause of how helpful this was for me, I wanted to dive deep and explore the roots of yoga. I completed my Master's in \\nYoga Therapy\\n. I learned how each and every cell of the body needs rejuvenation from breath for a peaceful flow of blood. This changes inner mechanisms and with consistent practice, Yoga helped me greatly. I was able to sleep better and I had an internal calmness that I had not experienced before. \\n\\n\\nToday I stand very strong with my mind and body with a good rejuvenation of breath. I want to focus on helping other people understand and experience the true essence of \\nYoga\\n and how it creates \\ninternal peace\\n. I want to share my knowledge and help bring awareness to each and every individual's life.\\n"}},{"id":"cks0vdmewusrb0b32oi65ka9z","slug":"yoga-as-medicine","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Yoga Works With Modern Medicine: Medical Yoga Therapy","createdAt":"2021-08-06T21:38:11.077476+00:00","coverUrl":"jtsbxwjcix1u5emuxe0l.jpg","content":{"text":"Modern science is slowly, but surely embracing so many things from ancient Eastern culture. More and more therapists are using yoga as a tool for psychotherapy, a “prescription” for mental health problems.\\nBut what about conventional medicine? \\nCan general practitioners use yoga as a prescription for some illnesses instead of leaning solely on medications?\\nThe correct mix of modern technology and ancient medicine could be just what the conventional medicine world needs to be untouchable!\\nTurns out yoga has been proven to heal all kinds of ailments, which technically makes it an exercise, meditation, \\nand\\n a \\nmedicine\\n. Here at MyYogaTeacher, we think that’s pretty cool and wanted to explore how the modern medicine and yoga worlds are starting to collide.\\nOne of the benefits of being a myYogaTeacher member is that you get to experience all kinds of yoga classes, even ones designed to help treat or prevent medical problems, taught by highly trained and experienced expert instructors. \\nIf you haven’t checked it out yet, click here to enjoy your 2-week free trial!\\n\\nWhat is medical yoga therapy?\\nAccording to the National Institute of Health, medical yoga is defined as “the use of yoga practices for the prevention and treatment of medical conditions.” \\nYoga clearly has therapeutic benefits when it comes to helping people manage stress, anxiety, depression, and a whole host of other mental illnesses. In many cases, a regular yoga practice can end those debilitating issues completely.\\nThe physical side effects of yoga are what truly makes this ancient practice a “modern miracle” for patients suffering from various medical conditions.\\nStudies show that medical yoga therapy improves (and helps control) glucose levels, musculoskeletal ailments, and helps keep the cardiovascular system in check.\\nMedical therapy yoga includes all the aspects of yoga that one may expect from any other yoga practice: asanas, breath work, meditation. But it is much more comprehensive than that.\\nYoga as a prescription\\nYoga doesn’t just treat and prevent illnesses like diabetes, high blood pressure, menstrual disorders, heart disease, and hormone imbalances. \\nIt helps people create a state of well being, where they can understand the underlying cause of their conditions. When they can understand it themselves, they are more capable of being proactive in preventing the recurrence of their illness or the development of new ones.\\nThis is huge in the world of modern medicine! \\nMedical yoga therapy is an individualized (and holistic) approach to medicine. This means it doesn’t just incorporate the actual practice of yoga, breathwork and meditation. It involves a patient’s family, work environment, support network, and culture in the treatment plan.\\nYoga alone may not be the best prescription. It’s up to a person’s doctor to decide if other treatments are necessary in conjunction with medical yoga therapy. And we are in no way recommending you abandon your doctor’s treatment plan without speaking with them first. \\nHowever, it is not an unlikely scenario that patients who are at risk of developing certain medical conditions could be prescribed yoga to prevent said conditions from occurring! \\nThis would help people avoid more intense (and costly) medical interventions!\\nWhile we are a long way from doctors prescribing yoga as a medicine over pills, there is room to believe that it’s a possibility in the future.\\nHow medical yoga therapy works\\nThe question many people ask about all of this is “how.”\\nHow can something as simple as yoga actually cure and prevent physical medical problems?! \\nFirst, we’d like to give you a good idea of types of conditions yoga can help with:\\nDiabetes - Yoga reduces fasting insulin levels, which normalizes the insulin-to-glucose ratio. It also increases circulation, which improves nerve damage caused by the disease.\\nHypertension - The various breathing techniques practiced in yoga, along with meditation, alleviates stress, tension, and physical pain in various areas of the body, all of which can be a primary cause of high blood pressure.\\nHeart disease - Yoga is a useful lifestyle intervention for people who suffer from high cholesterol, atrial fibrillation, and helps decrease waist circumference. \\nArthritis - The improved strength and flexibility that are associated with yoga also help relieve symptoms of arthritis and chronic back pain, knee pain, and neck pain.\\nThere are many medical conditions that are improved by a consistent yoga practice, but the above illnesses are especially receptive to medical yoga therapy.\\nOn top of that, yoga is an exercise that literally \\nanyone\\n can do!\\nWe know we’ve said it before, but we can’t iterate it enough. Yoga is good for everyone, whether you’re practicing for medical reasons or not. Any size, shape, or age. And it’s incredibly accessible.\\nYoga balances the autonomic nervous system by stimulating the parasympathetic nervous system. \\nThroughout your day, your body is responding to the outside stimuli it experiences, whether you realize it or not. Stress, a not so healthy diet, pain (physical, mental, or emotional), disease, illness. All of these things stimulate the sympathetic nervous system, the “fight or flight” mode your body has to protect itself against all the bad things it encounters.\\nWhen one practices yoga, the parasympathetic nervous system (the “rest and digest” system) is activated, lowering blood pressure, releasing endorphins. Your blood vessels dilate, which means better circulation, more nutrients to your organs. \\nHere are some other benefits of a regular yoga practice:\\nIncreased release of hormones such as GABA, serotonin, and dopamine, all hormones that prevent and cure depression and anxiety.\\nIncreased levels of melatonin, the naturally occurring chemical in your body that helps you sleep\\nIncreased levels of oxytocin, the chemical in your body that helps you feel connected, feel seen and heard.\\nIncreased levels of leptin and adiponectin, chemicals that work to alleviate inflammation in the body.\\nYoga means better health. Better immunity.\\nThere are no bad side effects, like you may have with prescription or OTC medications.\\nThe science is there. Yoga can actually save lives. \\nYoga and aging\\nWe thought this topic deserved a section all to itself. The science demonstrates that yoga increases your lifespan.\\nAccording to the National Institute of Health, studies show that regular yoga practice stabilizes, and even lengthens, telomeres. What are those?\\nWe thought you’d never ask. Telomeres are small, repetitive chromosomal sequences found at the end of chromosomes that protect the chromosome from dying. They prevent cell death. The older we get, the shorter the telomeres get. The structural integrity of our chromosomes decreases.\\nThis process is one of the causes of diseases such as Alzheimer’s, dementia, cancer, macular degeneration, cardiovascular disease, and stroke, amongst others.\\nPretty impressive that yoga can play such a significant role in our wellbeing and longevity!\\nHere at myYogaTeacher, we are passionate about advocating for the betterment of people. We want to help you feel better, be healthier, and support you on your journey to harmony with your inner and outer world.\\nIf you’re still on the fence about becoming a MYT member, we invite you to \\ngrab your free 2-week trial here\\n and take advantage of the 35+ classes we offer with experienced, expert instructors you can trust. \\nWe can’t wait to see you on the mat!"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cknfz1b6ocvjy0a81nie3aq02","slug":"yoga-for-stress-and-anxiety","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"Practice Yoga for Stress and Anxiety Relief","createdAt":"2021-04-13T11:58:36.28949+00:00","coverUrl":"yoga_for_stress_and_anxiety.jpg","content":{"text":"We've all experienced stress and anxiety at some point. It's a natural, human response to stressful situations and can even save us from danger. Sometimes, it can go deeper than that and become a full-blown anxiety disorder that disrupts our lives.\\n\\nMy class, \\nYoga for Stress and Anxiety\\n can help!\\n\\nYoga for Stress and Anxiety: The Research\\nSince the 1970s, researchers have been looking into stress-reduction techniques and tools. Meditation is one such technique that you hear a lot about, but yoga as a whole practice hasn't gotten the same level of attention until recent decades.\\n\\nAccording to researchers at the NYU Grossman School of Medicine, a new study from August 2020 found that yoga was significantly more effective for generalized anxiety disorder than simple education on stress management.\\n\\nAnother study from the Ilam University of Medical Sciences (February 2018) found that yoga plays an effective part in reducing stress, anxiety, and depression. The study went on to conclude that yoga can be used as complementary medicine for these conditions.\\n\\nYet another study from The Center for Health Behavior Research at the University of Mississippi (2011) found that yoga offers a host of benefits: enhanced muscular strength and body flexibility, improved respiratory and cardiovascular function, recovery from and treatment of addiction, reduction in stress, anxiety, depression, and chronic pain, improved sleep patterns, and enhanced overall well-being and quality of life.\\n\\nIf you're not using yoga for stress and anxiety management, now's a great time to start. \\nSign up for a free two-week trial of myYogaTeacher\\n and get access to my class as well as more than 35 other live, online yoga courses every single day.\\n\\nWhat Do Stress and Anxiety Look Like?\\n\\nStress and anxiety can look and feel different for different people. For some, it might be a feeling like waiting for the other shoe to drop. For others, it might be all-consuming. Here are some of the symptoms that typically signal stress and anxiety:\\nPersistent feelings of uneasiness, panic, and fear\\nMuscle tension\\nHeart palpitations or a rapid heartbeat\\nDifficulty sleeping\\nIrritability\\nConstricted breathing\\nCold, sweaty palms\\nRumination on unhelpful, negative thoughts\\nIf your feelings of stress and anxiety are keeping you from living your life, we recommend talking to your doctor about treatment options. But don't forget to practice your yoga!\\n\\nAlleviating Stress and Anxiety Through Yoga\\nOur bodies are pretty miraculous, especially with the body's ability to heal itself. Of course, stress and anxiety can drastically reduce that healing. Fortunately, yoga can help us bring calm, peace, and stillness back into our lives.\\n\\nYoga helps to modulate stress response systems, reducing the stress and anxiety we feel. And, yoga can even help us respond to stress more easily.\\n\\nWe recommend a complete yoga practice that includes more than just asanas. In addition to poses and movement (asanas), you'll want to incorporate \\npranayamas (breathing techniques)\\n, meditation, and yoga philosophy.\\n\\nYoga Practices to Alleviate Stress and Anxiety\\n\\nIn this section, we're going to talk about specific asanas, pranayamas, meditations, and mudras that will help you ease stress and anxiety with yoga. While you can absolutely practice this on your own, I would love to have you join my Yoga for Stress and Anxiety class on myYogaTeacher. You can \\nsign up for a free two-week trial of myYogaTeacher\\n and not only get access to my class but access to 35+ other live, online group classes every single day.\\n\\nYoga Poses\\nThere are several yoga poses that can help alleviate stress and anxiety. Here's a short sequence that you can practice at any time. Start seated in a comfortable position and move through the poses as feels comfortable and soothing for you.\\nSeated neck rolls\\nMarjariasana (cat pose)\\nBalasana (child's pose)\\nAdho Mukha Shvanasana (downward-facing dog pose)\\nUttanasana (standing forward bend)\\nVrikshasana (tree pose)\\nJanu Shirasasana (one-legged seated forward bend)\\nPaschimottanasana (two-legged seated forward bend)\\nSetu Bandha Sarvangasana (bridge pose)\\nSarvangasana (shoulder stand)\\nMatsyasana (fish pose)\\nDhanurasana (bow pose)\\nSavasana (corpse pose)\\nPranayama (Breathing)\\nBreathing is a powerful tool for combating stress and anxiety. Here are a few different breathing exercises you can try when you feel stress or anxiety creeping up:\\nDeep breathing\\nNadi Shodhan Pranayama (alternate nostril breathing)\\nBhastrika Pranayama (bellows breathing)\\nUjjayi Pranayama (ocean breathing)\\nBhramari Pranayama (bee breathing)\\nMeditation\\nMeditation helps you calm yourself, grounding you and producing feelings of stability. There are several different types of meditation to choose from, but research has shown that mindful meditations are great for reducing stress and anxiety. Here's a mindful meditation that walks you through progressive relaxation:\\nFind a quiet place where you won't be disturbed and make yourself comfortable. Close your eyes.\\nStarting with your head, tense the muscles in your face and scalp. Hold this as you inhale for a count of eight.\\nOn the exhale, relax your face completely. Unclench your jaw, relax your forehead and eyes, let everything just fall away. Repeat this clenching and relaxing until your face feels completely relaxed.\\nRepeat this process down your entire body: neck, shoulders, chest, abdomen, right arm, right forearm, right hand, left arm, left forearm, left hand, buttocks, right leg, lower right leg, right foot, left leg, left foot.\\nIf you're short on time, you can focus on just your four main muscle groups.\\n\\nMudras\\nMudras can also help you combat stress and anxiety.\\n\\nA mudra is a symbolic or ritual gesture done with the hands and used in combination with Pranayama. They activate our body's potential for healing and growth, stimulating different parts of the body to improve the flow of energy.\\n\\nHere are five mudras I recommend for stress and anxiety:\\nGyan Mudra: Join the tips of your index fingers and thumbs with the other fingers outstretched and together in a relaxed position.\\nAgni Shakti Mudra: Touch all four fingers on each hand to the palms of the same hand (almost in a fist shape). Then, join the tips of the thumbs together.\\nKalesvara Mudra: Bring the tips of the middle fingers together and the first and middle joints of the index fingers together. Then, bring the thumbs together, creating a heart shape, and gently curl the rest of the fingers in. Connect the thumbs to the sternum and reach your elbows out to the side.\\nApan Vayu Mudra: Fold the index fingers to touch the tip to the base of the thumb. Then, bring the tips of the middle and ring fingers to the tips of the thumbs. The pinky finger stays straight and points outward.\\nUttarabodhi Mudra: Interlock the fingers of both hands together and keep the thumbs and index fingers extended and touching. Point the tips of extended index fingers up and the thumbs down.\\nWrapping Up\\nThere's a lot of research that indicates yoga is a wonderful way to reduce stress and anxiety. But we're all different. If you have stress or anxiety that is debilitating, please be sure to reach out to your doctor.\\n\\nIt's also possible that yoga can reveal strong feelings and emotions that you've been suppressing. Practice yoga in a place that makes you feel safe and secure. And don't forget to \\nsign up for a free two-week trial of myYogaTeacher\\n so you can join my next class!"}},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"}}],"blogContent":{"id":"ckqlbshd491ax0a89zan4z3c7","slug":"meditate-for-health","author":{"name":"Trupti","teacherMytSlug":null,"pictureUrl":null},"title":"Five Ways Meditation Can Start Improving Your Life Right Now","createdAt":"2021-07-01T19:53:37.651367+00:00","updatedAt":"2022-08-01T06:57:53.344275+00:00","coverUrl":"uhdar3thpz9nzwzopvqv.jpg","seoDescription":"Meditation helps improve mental health, yes. But did you know meditation benefits your emotional and physical health too?","content":{"text":"Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. \\nAnd people are beginning to catch on.\\nThe truth is there are some really \\nmajor\\n \\nbenefits\\n to meditation (yoga is included, by the way). \\nAnd science agrees. \\nBefore I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a \\nBreathing and Meditation\\n class with myYoga Teacher!\\nIf you’re not yet a member, it’s definitely worth your time to \\ngrab a free 2-wee trial of MYT\\n. You’ll have access to my class and 35+ more!\\nAlso, more and more people are looking to alternative health\\n \\npractices, products, and practitioners to improve their lives. \\nWhy? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. \\nWith all that in mind, let’s get to the science behind it all.\\nANXIETY, DEPRESSION, AND INSOMNIA\\nAnxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 \\nmillion\\n American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s \\nnot \\nall in their heads. \\nIf you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! \\nAccording to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.\\nSo give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! \\nAlso, I am in \\nno way\\n saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.\\nThere are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:\\nBody scan or progressive relaxation\\n:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.\\nMetta Meditation\\n:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.\\nMindfulness Meditation\\n:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.\\nFor beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.\\nAnother way meditation and breathwork helps people?\\nPAIN MANAGEMENT\\nBefore you say anything, I completely understand some types of pain are not “cured” by meditation. There \\nARE\\n other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. \\nI’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. \\nIn some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) \\nMost people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals \\nZERO \\nrisk.\\nYoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  \\nAshtanga\\n, \\nBikram\\n, \\nKundalini\\n, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should \\nfirst speak with your physician.\\nAlso, lots of people suffer with more than one problem. I’d go so far as to say \\nmost\\n people do. Meditate on it. Boom. Killing two birds with one stone! \\nOr check out my Breathing and Meditation class for a simple, restorative practice for beginners.\\nTHE POWER OF POSITIVE THINKING\\nVery, cliche, I know. But emotional health DOES matter! \\nSome other benefits people notice are:\\nMore calm throughout the day, less stressed..\\nMore patience, compassion, and kindness.\\nReduced emotional eating. \\nMoney savings from reduced emotional eating.\\nAccording to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.\\nKINDNESS\\nResearch published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.\\nHave you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. \\nThe news is mostly negative. \\nFacebook is a lot of negative. \\nRoad rage. \\nWaiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. \\nYou \\ncan\\n escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. \\nEVERYONE\\n can use more of those things. \\nThis one \\ndoes\\n take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from \\nall\\n walks of life.\\n BLOOD PRESSURE — IT’S IMPORTANT!\\nThis one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! \\nAccording to the NIH, hypertension affects nearly \\n1 billion\\n people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.\\nMeditation is \\nnot a\\n “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.\\nNot sure how to begin your practice of meditation and breathwork? Join us in my \\nBreathing and Meditation class\\n! All are welcome, and we’ll journey to better health through meditation together.\\nIt’s also a perfect reason to go ahead and \\nscoop up your free 2-week trial of myYogaTeacher\\n! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!\\nLove, light, and peace!","html":"<p>Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. </p><p>And people are beginning to catch on.</p><p>The truth is there are some really <em>major</em> <em>benefits</em> to meditation (yoga is included, by the way). </p><p>And science agrees. </p><p>Before I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a <a title=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\" href=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\"><u>Breathing and Meditation</u></a> class with myYoga Teacher!</p><p>If you’re not yet a member, it’s definitely worth your time to <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab a free 2-wee trial of MYT</u></a>. You’ll have access to my class and 35+ more!</p><p>Also, more and more people are looking to alternative health<strong> </strong>practices, products, and practitioners to improve their lives. </p><p>Why? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. </p><p>With all that in mind, let’s get to the science behind it all.</p><h2>ANXIETY, DEPRESSION, AND INSOMNIA</h2><p>Anxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 <em>million</em> American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s <em>not </em>all in their heads. </p><p>If you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! </p><p>According to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.</p><p>So give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! </p><p>Also, I am in <em>no way</em> saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.</p><p>There are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:</p><ul><li><div><strong>Body scan or progressive relaxation</strong>:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.</div></li><li><div><strong>Metta Meditation</strong>:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.</div></li><li><div><strong>Mindfulness Meditation</strong>:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.</div></li></ul><p>For beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.</p><p>Another way meditation and breathwork helps people?</p><h2>PAIN MANAGEMENT</h2><p>Before you say anything, I completely understand some types of pain are not “cured” by meditation. There <strong>ARE</strong> other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. </p><p>I’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. </p><p>In some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) </p><p>Most people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals <strong>ZERO </strong>risk.</p><p>Yoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  <strong>Ashtanga</strong>, <strong>Bikram</strong>, <strong>Kundalini</strong>, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should <em>first speak with your physician.</em></p><p>Also, lots of people suffer with more than one problem. I’d go so far as to say <em>most</em> people do. Meditate on it. Boom. Killing two birds with one stone! </p><p>Or check out my Breathing and Meditation class for a simple, restorative practice for beginners.</p><h2>THE POWER OF POSITIVE THINKING</h2><p>Very, cliche, I know. But emotional health DOES matter! </p><p>Some other benefits people notice are:</p><ul><li><div>More calm throughout the day, less stressed..</div></li><li><div>More patience, compassion, and kindness.</div></li><li><div>Reduced emotional eating. </div></li><li><div>Money savings from reduced emotional eating.</div></li></ul><p>According to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.</p><h2>KINDNESS</h2><p>Research published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.</p><p>Have you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. </p><p>The news is mostly negative. </p><p>Facebook is a lot of negative. </p><p>Road rage. </p><p>Waiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. </p><p>You <em>can</em> escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. <em>EVERYONE</em> can use more of those things. </p><p>This one <em>does</em> take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from <em>all</em> walks of life.</p><h2> BLOOD PRESSURE — IT’S IMPORTANT!</h2><p>This one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! </p><p>According to the NIH, hypertension affects nearly <strong>1 billion</strong> people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.</p><p>Meditation is <em>not a</em> “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.</p><p>Not sure how to begin your practice of meditation and breathwork? Join us in my <a title=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\" href=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\"><u>Breathing and Meditation class</u></a>! All are welcome, and we’ll journey to better health through meditation together.</p><p>It’s also a perfect reason to go ahead and <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>scoop up your free 2-week trial of myYogaTeacher</u></a>! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!</p><p>Love, light, and peace!</p>"},"category":["anxiety","meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. </p><p>And people are beginning to catch on.</p><p>The truth is there are some really <em>major</em> <em>benefits</em> to meditation (yoga is included, by the way). </p><p>And science agrees. </p><p>Before I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a <a title=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\" href=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\"><u>Breathing and Meditation</u></a> class with myYoga Teacher!</p><p>If you’re not yet a member, it’s definitely worth your time to <a\n            class=\"inline-cta\"\n            id=da5007c4-5bd1-4e16-9e4d-b12fc04c6db9\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckqlbshd491ax0a89zan4z3c7&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Five Ways Meditation Can Start Improving Your Life Right Now&entity_slug=meditate-for-health&page_or_popup=/articles/meditate-for-health&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"da5007c4-5bd1-4e16-9e4d-b12fc04c6db9\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Five Ways Meditation Can Start Improving Your Life Right Now\"\n            data-slug=\"meditate-for-health\"\n            <u><u>grab a free 2-wee trial of MYT</u></u>        \n            </a>. You’ll have access to my class and 35+ more!</p><p>Also, more and more people are looking to alternative health<strong> </strong>practices, products, and practitioners to improve their lives. </p><p>Why? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. </p><p>With all that in mind, let’s get to the science behind it all.</p><h2>ANXIETY, DEPRESSION, AND INSOMNIA</h2><p>Anxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 <em>million</em> American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s <em>not </em>all in their heads. </p><p>If you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! </p><p>According to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.</p><p>So give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! </p><p>Also, I am in <em>no way</em> saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.</p><p>There are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:</p><ul><li><div><strong>Body scan or progressive relaxation</strong>:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.</div></li><li><div><strong>Metta Meditation</strong>:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.</div></li><li><div><strong>Mindfulness Meditation</strong>:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.</div></li></ul><p>For beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.</p><p>Another way meditation and breathwork helps people?</p><h2>PAIN MANAGEMENT</h2><p>Before you say anything, I completely understand some types of pain are not “cured” by meditation. There <strong>ARE</strong> other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. </p><p>I’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. </p><p>In some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) </p><p>Most people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals <strong>ZERO </strong>risk.</p><p>Yoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  <strong>Ashtanga</strong>, <strong>Bikram</strong>, <strong>Kundalini</strong>, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should <em>first speak with your physician.</em></p><p>Also, lots of people suffer with more than one problem. I’d go so far as to say <em>most</em> people do. Meditate on it. Boom. Killing two birds with one stone! </p><p>Or check out my Breathing and Meditation class for a simple, restorative practice for beginners.</p><h2>THE POWER OF POSITIVE THINKING</h2><p>Very, cliche, I know. But emotional health DOES matter! </p><p>Some other benefits people notice are:</p><ul><li><div>More calm throughout the day, less stressed..</div></li><li><div>More patience, compassion, and kindness.</div></li><li><div>Reduced emotional eating. </div></li><li><div>Money savings from reduced emotional eating.</div></li></ul><p>According to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.</p><h2>KINDNESS</h2><p>Research published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.</p><p>Have you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. </p><p>The news is mostly negative. </p><p>Facebook is a lot of negative. </p><p>Road rage. </p><p>Waiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. </p><p>You <em>can</em> escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. <em>EVERYONE</em> can use more of those things. </p><p>This one <em>does</em> take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from <em>all</em> walks of life.</p><h2> BLOOD PRESSURE — IT’S IMPORTANT!</h2><p>This one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! </p><p>According to the NIH, hypertension affects nearly <strong>1 billion</strong> people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.</p><p>Meditation is <em>not a</em> “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.</p><p>Not sure how to begin your practice of meditation and breathwork? Join us in my <a title=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\" href=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\"><u>Breathing and Meditation class</u></a>! All are welcome, and we’ll journey to better health through meditation together.</p><p>It’s also a perfect reason to go ahead and <a\n            class=\"inline-cta\"\n            id=2222affb-22a8-47cd-979e-b688440f3eba\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckqlbshd491ax0a89zan4z3c7&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Five Ways Meditation Can Start Improving Your Life Right Now&entity_slug=meditate-for-health&page_or_popup=/articles/meditate-for-health&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"2222affb-22a8-47cd-979e-b688440f3eba\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Five Ways Meditation Can Start Improving Your Life Right Now\"\n            data-slug=\"meditate-for-health\"\n            <u><u>scoop up your free 2-week trial of myYogaTeacher</u></u>        \n            </a>! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!</p><p>Love, light, and peace!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"meditate-for-health","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> 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! 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But did you know meditation benefits your emotional and physical health too?","content":{"text":"Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. \\nAnd people are beginning to catch on.\\nThe truth is there are some really \\nmajor\\n \\nbenefits\\n to meditation (yoga is included, by the way). \\nAnd science agrees. \\nBefore I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a \\nBreathing and Meditation\\n class with myYoga Teacher!\\nIf you’re not yet a member, it’s definitely worth your time to \\ngrab a free 2-wee trial of MYT\\n. You’ll have access to my class and 35+ more!\\nAlso, more and more people are looking to alternative health\\n \\npractices, products, and practitioners to improve their lives. \\nWhy? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. \\nWith all that in mind, let’s get to the science behind it all.\\nANXIETY, DEPRESSION, AND INSOMNIA\\nAnxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 \\nmillion\\n American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s \\nnot \\nall in their heads. \\nIf you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! \\nAccording to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.\\nSo give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! \\nAlso, I am in \\nno way\\n saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.\\nThere are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:\\nBody scan or progressive relaxation\\n:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.\\nMetta Meditation\\n:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.\\nMindfulness Meditation\\n:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.\\nFor beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.\\nAnother way meditation and breathwork helps people?\\nPAIN MANAGEMENT\\nBefore you say anything, I completely understand some types of pain are not “cured” by meditation. There \\nARE\\n other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. \\nI’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. \\nIn some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) \\nMost people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals \\nZERO \\nrisk.\\nYoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  \\nAshtanga\\n, \\nBikram\\n, \\nKundalini\\n, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should \\nfirst speak with your physician.\\nAlso, lots of people suffer with more than one problem. I’d go so far as to say \\nmost\\n people do. Meditate on it. Boom. Killing two birds with one stone! \\nOr check out my Breathing and Meditation class for a simple, restorative practice for beginners.\\nTHE POWER OF POSITIVE THINKING\\nVery, cliche, I know. But emotional health DOES matter! \\nSome other benefits people notice are:\\nMore calm throughout the day, less stressed..\\nMore patience, compassion, and kindness.\\nReduced emotional eating. \\nMoney savings from reduced emotional eating.\\nAccording to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.\\nKINDNESS\\nResearch published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.\\nHave you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. \\nThe news is mostly negative. \\nFacebook is a lot of negative. \\nRoad rage. \\nWaiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. \\nYou \\ncan\\n escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. \\nEVERYONE\\n can use more of those things. \\nThis one \\ndoes\\n take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from \\nall\\n walks of life.\\n BLOOD PRESSURE — IT’S IMPORTANT!\\nThis one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! \\nAccording to the NIH, hypertension affects nearly \\n1 billion\\n people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.\\nMeditation is \\nnot a\\n “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.\\nNot sure how to begin your practice of meditation and breathwork? Join us in my \\nBreathing and Meditation class\\n! All are welcome, and we’ll journey to better health through meditation together.\\nIt’s also a perfect reason to go ahead and \\nscoop up your free 2-week trial of myYogaTeacher\\n! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!\\nLove, light, and peace!","html":"<p>Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. </p><p>And people are beginning to catch on.</p><p>The truth is there are some really <em>major</em> <em>benefits</em> to meditation (yoga is included, by the way). </p><p>And science agrees. </p><p>Before I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a <a title=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\" href=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\"><u>Breathing and Meditation</u></a> class with myYoga Teacher!</p><p>If you’re not yet a member, it’s definitely worth your time to <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab a free 2-wee trial of MYT</u></a>. You’ll have access to my class and 35+ more!</p><p>Also, more and more people are looking to alternative health<strong> </strong>practices, products, and practitioners to improve their lives. </p><p>Why? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. </p><p>With all that in mind, let’s get to the science behind it all.</p><h2>ANXIETY, DEPRESSION, AND INSOMNIA</h2><p>Anxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 <em>million</em> American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s <em>not </em>all in their heads. </p><p>If you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! </p><p>According to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.</p><p>So give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! </p><p>Also, I am in <em>no way</em> saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.</p><p>There are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:</p><ul><li><div><strong>Body scan or progressive relaxation</strong>:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.</div></li><li><div><strong>Metta Meditation</strong>:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.</div></li><li><div><strong>Mindfulness Meditation</strong>:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.</div></li></ul><p>For beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.</p><p>Another way meditation and breathwork helps people?</p><h2>PAIN MANAGEMENT</h2><p>Before you say anything, I completely understand some types of pain are not “cured” by meditation. There <strong>ARE</strong> other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. </p><p>I’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. </p><p>In some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) </p><p>Most people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals <strong>ZERO </strong>risk.</p><p>Yoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  <strong>Ashtanga</strong>, <strong>Bikram</strong>, <strong>Kundalini</strong>, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should <em>first speak with your physician.</em></p><p>Also, lots of people suffer with more than one problem. I’d go so far as to say <em>most</em> people do. Meditate on it. Boom. Killing two birds with one stone! </p><p>Or check out my Breathing and Meditation class for a simple, restorative practice for beginners.</p><h2>THE POWER OF POSITIVE THINKING</h2><p>Very, cliche, I know. But emotional health DOES matter! </p><p>Some other benefits people notice are:</p><ul><li><div>More calm throughout the day, less stressed..</div></li><li><div>More patience, compassion, and kindness.</div></li><li><div>Reduced emotional eating. </div></li><li><div>Money savings from reduced emotional eating.</div></li></ul><p>According to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.</p><h2>KINDNESS</h2><p>Research published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.</p><p>Have you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. </p><p>The news is mostly negative. </p><p>Facebook is a lot of negative. </p><p>Road rage. </p><p>Waiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. </p><p>You <em>can</em> escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. <em>EVERYONE</em> can use more of those things. </p><p>This one <em>does</em> take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from <em>all</em> walks of life.</p><h2> BLOOD PRESSURE — IT’S IMPORTANT!</h2><p>This one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! </p><p>According to the NIH, hypertension affects nearly <strong>1 billion</strong> people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.</p><p>Meditation is <em>not a</em> “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.</p><p>Not sure how to begin your practice of meditation and breathwork? Join us in my <a title=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\" href=\"https://www.myyogateacher.com/group_classes/breathing-and-meditation\"><u>Breathing and Meditation class</u></a>! All are welcome, and we’ll journey to better health through meditation together.</p><p>It’s also a perfect reason to go ahead and <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>scoop up your free 2-week trial of myYogaTeacher</u></a>! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!</p><p>Love, light, and peace!</p>"},"category":["anxiety","meditation"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"35b6004e-88a9-4c9e-9666-dcdafdb5265b","student_uuid":"3975ccdb-a85e-4ad9-8540-13ca77c16690","teacher_uuid":"ffd65b13-5f83-4297-b38a-b0fa6190256a","teacher_name":"Gourangi Melana","teacher_first_name":"Gourangi ","teacher_slug":"gourangi-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1575613688/teacher/photos/bnv3xuhskxx2s05vjh9l.jpg","group_session_name":"Chair Yoga","group_session_description":"Sometimes life calls for a gentler practice or you are at a desk and need some healthy movement! 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