Never done yoga before? No worries, start here

{"slug":"never-done-yoga-start-here","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."}},{"id":"clecs111v4qvx0bk93d35zsqd","slug":"yoga-for-plantar-fasciitis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Best Yoga Poses for Plantar Fasciitis (Step-by-Step Guide)","createdAt":"2023-02-20T12:11:10.094708+00:00","coverUrl":"mrchmjavj8jqoi8xuv2d.jpg","content":{"text":"Got a pain in your foot? Chronic pain is never a good feeling, particularly when it occurs at the foundation of your whole body — in your feet. And plantar fasciitis is one of the more pesky circumstances of chronic pain, since it most often afflicts people who spend a lot of time on their feet. \\nPlantar fasciitis is caused by inflammation of the tissue that connects your heel with the rest of your foot\\n. It’s common among long-distance runners, dancers, or any other kind of athlete participating in sports that impact the bottom of your feet. Symptoms usually include persistent pain and stiffness, and healing this condition typically requires lots of rest, anti-inflammatories (such as NSAIDs like Ibuprofen and Aspirin) and compression. In some cases, healing may require surgery.\\nIt can take quite a bit of time to recover from plantar fasciitis but most patients heal within a year of onset. But if you’re the type of person who loves to stay active and play sports, that kind of recovery time can feel like an eternity. But there’s good news — you can help your body heal through a combination of the above treatments and other techniques like massage, RICE (rest, ice, compression, elevation), shoe inserts, and you guessed it — yoga.\n\\nPracticing Yoga for Plantar Fasciitis\\nStretching your feet and legs can help relieve pain from plantar fasciitis by lowering inflammation, increasing flexibility, and bringing your feet into a more neutral position. However, it’s important to note that while yoga can help with plantar fasciitis, it can also make it worse if practiced incorrectly. Overstretching can cause the tissue in your heel to tear and become even more painful, lengthening your recovery time and doing more harm than good.\\nThat’s why it’s a good idea to speak with your doctor if you’re thinking about practicing yoga for plantar fasciitis, and work with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can book a private, 1-on-1 session with a yoga teacher who can structure a course for your specific condition. If you’re practicing yoga on your own, there are few things you should know before you get started.\\nIf at any time a posture causes increased pain or discomfort, stop practicing the pose immediately and take a break.\\nPay attention to the alignment of your feet and knees. Avoid standing on the edges of your feet or allowing your knees to bow outward or inward. \\nYoga is not a quick fix. Regular practice over time will help heal the condition, but yoga alone is not a cure.\\nKeep it simple. Start with easy poses that gently stretch your feet and calves. Try not to overdo it and remember to be patient with yourself during the process.\\n\\n5 Best Yoga Poses for Plantar Fasciitis\\nAre you ready to get started? If you’ve been cleared by your doctor and you’re just starting on your yoga healing journey, you can try some or all of the poses below to improve your flexibility and reduce pain. Each pose stretches your feet, calves, and connective tissue to release tension and help your body heal.\\n\n\\n1. Mountain pose\\n\\nWhile it may seem deceptively simple, Mountain pose is an integral posture for realigning your knees and feet.\\nStand with your feet hip distance apart, with your spine straight and your gaze facing forward. Pay attention to the soles of your feet — are they firmly planted on the floor? Are you placing your weight unevenly on the outsides or insides of your feet? Concentrate on aligning your knees directly over your ankles, and grounding all four corners of feet into the floor. Breathe and maintain this position for 1-2 minutes.\\n\n2. Downward Facing Dog Pose\\n\\nThis is one of the best poses for stretching your heels, calves and hamstrings. If your legs and feet are particularly tight, make sure to bend your knees and allow yourself to ease into this pose.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n \\n3. Standing Forward Fold Pose\\n\\nLike Downward Facing Dog, this pose lengthens your calves and stretches the muscles and ligaments in your ankles and heels.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Toe Squat Pose\\n\\nThis pose directly stretches the muscles and tissue in your feet, but should be approached with caution. Start gently and slowly work your way into the stretch. Be careful not to overdo it, and if you feel any pain or discomfort stop and take a break.\\nStart by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.\\n\n\\n5. Legs Up The Wall Pose\\n\\nAlong with stretching your legs and feet, it’s important to also lower the inflammation in your heels so that your fascia tissue can heal. Legs Up The Wall is a relaxing pose that calms your mind and body, and helps reduce inflammation. It can also bring some much-needed relief from chronic plantar fasciitis pain.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes."}},{"id":"cl9p94kd7jqju0bk8jd63p38z","slug":"get-together-goa-2022","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"MyYogaTeacher Get Together in Goa – 2022","createdAt":"2022-10-26T06:24:30.993627+00:00","coverUrl":"mir0nb2aj5flsxgq1poi.jpg","content":{"text":"WOW, Goa with our teachers, staff, and a few members was SO MUCH FUN!!\\n\n\\nPeople have been reaching out for pics and stories, so I thought I'd share \\nthe highlights here\\n. Also, you can follow us \\non\\n Facebook\\n or \\nInstagram\\n, we have more great pictures and short videos\\n there.\\nDecompressing from Travel - Massage & Sound Healing\n\\n\\n\\n\n\\nAfter planes and taxis to Goa, we were all ready to start relaxing and enjoying ourselves. We arrived to a host of masseurs giving us foot and shoulder massages. After that, \\nRohan\\n and \\nStuti\\n led us in a BEAUTIFUL sound healing ceremony. It \\nmelted away any tensions\\n from the travels and started the MyYogaTeacher Get-Together on the right foot!\\n\\nWelcome Ceremony\\n\\n\\n\\nJitendra, CEO of MyYogaTeacher, welcomed everyone and shared the vision of our community – \\nmaking the world healthier and happier\\n. Every yoga session led by a teacher, every yoga session joined by a community member, brings more consciousness, peace, joy and health into the world.\\n\\nDrum Circle on the Beach\\n\\n\\n\\n\\nShivayogi\\n and his talented friends facilitated a drum circle. We were all given djembe drums and many of us \\nspent the night drumming in (astonishingly) synchronous rhythm\\n, while others danced to the beat. Most people described it as a magical night.\\n\\nTai Chi to Start 2nd Day\\n\\n\\n\\nThe next morning, we woke up early and tired from the drum party that went late into the night. Kannan led us in a grounding and energizing Tai Chi session on the beach. We learned to \\nstay rooted and firm in the earth, while fluid and supple in our movement\\n. It woke us up and gave us a collective energy that took us laughing and chatting all the way through breakfast.\n\nOh, and breakfast at the resort was AMAZING!\\n\\nWater Sports & Pool Time\\n\\n\\n\\nThe afternoon was full of banana boat rides, parasailing, speed boating, and hanging out by the pool. It was a blast!\\n\\nAward Ceremony\\n\\n\\n\\nMy personal favorite part of the MyYogaTeacher Get-Together in Goa was the award ceremony. \n\\nWe recognized so many teachers and staff members individually - for all their \\ndedication and passion to making MyYogaTeacher the beautiful community of yogis that we've become\\n. Every single person, member, staff, and teacher has \\nmade MyYogaTeacher a place of healing, connection, joy, and collective evolution\\n. We are all so proud of what we're doing here together!\n\\nAfter recognizing teachers for milestones like 3,000 hours of teaching on the platform, giving out \"Buddha Award\" for employee of the year, and singing happy birthday to TWO of the event participants...\\n\\nWE DANCED\\n\\n\\n\\n\\nThe band played all the Bollywood hits from the 80's, 90's, and 2000's. I didn't fully understand it, I'm told it was nostalgic. But what I did see was an \\nentire room full of people swept up in a dancing frenzy\\n full of energy and joy. Everyone, and I mean E.V.E.R.Y.O.N.E., even me, grooved on the dance floor, \\nsmiling, laughing, and jumping with infectious joy\\n. It was incredible! \\n\\nMorning Meditation\\n\\n\\n\\nAfter another late night of celebration - a beachside meditation led by \\nSandeep\\n was \\nthe perfect way to start the day\\n. Finding presence as the waves gently rumbled on the shore, we began our final day in Goa together.\\n\\nGoodbye Goa… for Now\\n\\n\\n\\nAnd finally, we said goodbye. Words and pictures can't capture this special experience, and don't do it justice. \n\\nI want to thank each and every teacher, member, and staff\\n who joined the event and made it the magical experience it was. I want to thank every one of us for being there in spirit and making MyYogaTeacher the incredible community of yogis that it has become.\\n\\nI hope you join us next year. The time and place isn't set yet. But we'll try to organize it with plenty of time for you to make travel plans. (COVID, rains in Bangalore, and other random events caused us to plan this event last minute).\\n\\nYou're invited to our next MyYogaTeacher Get-Together in India! (time and place TBD)."}}],"relatedPosts":[{"id":"cklkxgum87xl509314u5faawv","slug":"yoga-for-kids","author":{"name":"Sujit Tiwari","teacherMytSlug":null,"pictureUrl":null},"title":"5 Reasons Why Kids May Need Yoga More Than Adults","createdAt":"2021-02-25T13:54:08.269963+00:00","coverUrl":"pexels-gabby-12-small.jpg","content":{"text":"In a world where parents are all hustle and bustle and go, go, go, it’s no wonder our children are stressed out, anxious, and have zero self awareness.\\n\\nThey don’t have time to be self aware!\\n\\nAnxiety and stress in little kids all the way to older teenagers can look like sleeping a lot, temper tantrums, crying over “nothing,” not eating, or eating too much. It can show up as hyperactivity, bad attitudes, poor mental focus, bad grades.\\n\\nOr it can show up as many more terrible things that no parent wants to think about.\\n\\nWe stress how important it is for adults to take part in selfcare, to stretch and move our bodies. Surely, at this point in history, every adult knows that selfcare is a thing we should all be doing. But what are we telling our children to do for selfcare? \\n\\nSports? After school activities? Clubs? More doing. Less being. More rushing around. Less stillness. Less quiet time to process their days, their emotions. And your days, your emotions. Because kids are subject to those too.\\n\\nDo we ever teach them how to just be? \\n\\nThis is why I offer a \\nKids Yoga class at myYogaTeacher\\n! Because kids with healthy bodies, minds, and spirits make for adults with healthy minds, bodies, and spirits!\\n\\nHere are some reasons I’m passionate about teaching kids the importance of yoga.\\n\\n1. Yoga improves a child’s mood.\\n\\nWe all know that happier \\nkids\\n make their parents, teachers, coaches, etc. happier. But the focus really needs to be more on the children and less on the adults!\\n\\nKids have fewer tools than adults to help them regulate their mood. \\n\\nJust like any other physical activity, yoga releases endorphins, those feel good feelings, which, in turn, reduces stress and anxiety. When children experience less stress and anxiety, they eat better, sleep better, act better, perform better. \\n\\nThey do everything better. Just like adults do.\\n\\nThey’re calmer. And all the built up negativity is released. Plus, yoga is fun! It’s not competitive, and kids are free to be themselves.\\n\\nSpeaking of being themselves...\\n\\n2. Yoga helps children self regulate\\n\\nHow can we expect kids to self soothe, regulate their behaviors and emotions, and regain focus if we don’t give them the tools they need for self awareness? Unlike adults, kids often have very little control over their lives. \\n\\nThey’re told what to do and when and how. \\n\\nA regular kids’ yoga practice will help children of all ages look inward and take time to examine why they feel or behave in certain ways and process that. With that information, they can discover how to change bad habits or behaviors, work through negative emotions in appropriate ways, and have a clear mind to make better choices in the face of challenging situations.\\n\\nKids yoga isn’t just about strength, flexibility, or getting the sillies out. It’s a portal for them to just be who they are designed to be! Let your kids check it out with a \\ntwo week free trial at myYogaTeacher.\\n\\n\\n3. Yoga improves sleep for kids.\\n\\nDid you know that school age children need anywhere from 9-12 hours of sleep every night? \\n\\nWith parents hurrying their children from one activity to another, the long hours of homework, or just being allowed to stay up too late, it’s no wonder kids are exhausted, moody and irritable. Not to mention late night screen time impacts their rest tremendously.\\n\\nThey’re simply not getting enough sleep! Not only that, but the quality of their sleep may not be all that great.\\n\\nPracticing kids yoga right before bed is an excellent way to help them have a really restful, restorative sleep.\\n\\nThe breathwork involved in yoga helps calm their minds and nervous system. The release of tension from their muscles helps them relax and ditch the overwhelm or negative thoughts. Yoga will help them fall asleep faster and sleep better.\\n\\n4. Yoga helps their brains work better.\\n\\nYep. It’s true. Yoga literally helps kids have better memory and cognitive function.\\n\\nKids who do yoga will learn how to focus on their bodies more and better and apply that mental clarity to other areas of their life. They’ll remember more of what they learn and have more self awareness.\\n\\nYoga actually requires you to use the same neural pathways in your brain that are responsible for memory. The practice itself is sort of conditioning your brain to work better, faster, and more efficiently.\\n\\nThe meditation aspect of yoga enables kids to focus on their breath and clear out all the mind junk that may be interfering with their memory.\\n\\n\\n5. Kids don’t have it easy, but yoga helps.\\n\\nAdults who say “kids these days have it easy” need to switch places with a 12-year-old in 2021. \\n\\nLong gone are the days of riding bikes safely (and even alone) along the streets of your home town. The days of simplicity and easy afternoons fishing by the local pond.\\n\\nCompetition is more fierce in almost every aspect of kids’ lives. There is more stress to have a career that makes well above minimum wage because cost of living is atrocious.\\n\\nParents are on the go or absent, and visibly stressed out when they’re not. There’s cyber bullying, drug trafficking, human trafficking. Terrorism. Political unrest. Social unrest. Children today are forced to overcome obstacles that older generations never thought of not even once when they were growing up.\\n\\nYoga for \\nkids\\n gives children a chance to unwind, detach from the world, and create their own safe space of peace. It’s a tool they can use almost any time, anywhere, and for any circumstance to improve their physical, mental, and emotional well being.\\n\\nSo why in the world wouldn’t we encourage them to use it?\\n\\n\\nDo you have a son or daughter in need of some time on the mat? \\nCheck out my Kids Yoga (10-12 years) class\\n when you sign up for your \\nfree two-week trial at myYogaTeacher! \\n\\n\\n"}},{"id":"ckfqxl6g801170178mjc0v6h5","slug":"company-mission-culture","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"MyYogaTeacher mission & culture","createdAt":"2019-01-26T00:00:00+00:00","coverUrl":"culture1.jpg","content":{"text":"Our mission: Improve physical and mental well being of the entire planet\\n\\n\\nOur commitments to each other\\n\\n1. Genuine care for our customers: Be nice and gentle with the customer. Listen to them before responding. Work on making every interaction a positive one for our customers.  E.g. if a customer is not happy with a session and wants a refund - we should accept that they are not happy and give them a refund. E.g. The customer did not like a particular session, even though we think it was great - we should accept customers judgement and try and understand what we can do better to meet customer's expectations and not waste time trying to change the customer's judgement. \\n\\n2. Have fun: We have fun while working. We celebrate our co-workers and celebrate every large and small victory with each other.\\n\\n3. Respect for the each other: We respect each other as \\nindividuals\\n. This means:\\nProfessionalism: We respect and treat each other as professionals. We help everybody grow, train and develop in order to achieve their full potential.\\nAutonomy: Respect everybody's opinions and their ability to make decisions.\\nIndividual worth: Everybody has inherent worth. We do not label or typecast. We give everybody a chance to grow.\\nAffirmation: We affirm positives in each person.\\n\\n4. Frugality: We are frugal in terms of spending money. We do not splurge on things that do not have a direct impact on making customers happy. We are wise with spending our resources.\\n\\n5. Hiring well: Hiring is a key function of the company. We focus, train and reward hiring well to ensure that we give hiring the utmost importance.\\n\\n6. Encouraging risk-taking: We embrace failure as an important part of learning. We realize that big projects require iterations and in such cases, we don't let perfection be the enemy of getting started. If we learned something new by executing fast, taking risk and failing, we are growing. We need not be afraid of failure. Risk taking, executing fast and failing fast is far better. Failure to learn is the biggest negative outcome.\\n\\n7. Understanding the value of time: We are focussed on moving fast as time is the ultimate limited resource. We are always trying to find ways to speed up learning and to reduce time for tasks by planning, collaborating and communicating better.\\n"}},{"id":"ckfqywdiw01uz01794buptfjc","slug":"the-simple-guide-to-the-8-limbs-of-yoga","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"The Simple Guide to the 8 Limbs of Yoga","createdAt":"2019-08-06T00:00:00+00:00","coverUrl":"yama-definition-1_45.png","content":{"text":"Yoga is comprised of 8 parts, and each part matters. Asana, which we often think of as \\nYoga\\n, are the postures we do in a class. You’ll notice Asana is only 1 part!\\n\\nDon’t be intimidated by the Sanskrit language for these - when you break it all down, it’s actually simple. It definitely falls into the category of “simpler said than done” but it is a concise guidebook. \\n\\nYamas and Niyamas\\n\\nWe start with the \\nYamas\\n and the Niyamas, which are lovingly called the do and do nots. They fall closely in line with just general good behavior. The purpose of these steps is to build an internal integrity and a clean unruffled perspective. \\n\\nFor example, if you keep your house in good order, it becomes easier for you to move through it. If you keep it very messy and cluttered, you might move slower through your hallways or even have trouble finding things. In this example, the house is your mind and body. The Yamas and Niyamas help you to keep your mind and body in order. \\n\\nAsana\\n\\nThese are the physical postures of yoga. The simple idea is that to maintain the Yogic path of living, you must be healthy. Your body should be strong. Your mind should be open and uncluttered. \\nAsana\\n is a practice that helps us strengthen the bond between the body and mind. \\n\\nPranamaya\\n\\n In Yoga philosophy, Prana is the energy that flows through all things. And before you classify this as new age or spiritual, think of prana as just being “what exists.” Prana is a flow that we all experience. When you are nervous about an upcoming presentation, you feel flutters in your stomach perhaps. This might be a nervous response, but we can symbolically think of this of prana fluttering. When we feel bored, we often also feel heavy and a little sleepy. There are all sorts of physical reasons why - but we can think of this of slow and heavy prana.  \\n\\nWith this perspective, Pranamaya helps move this energy around in beneficial ways.\\n\\nIf you feel very nervous, you might notice that taking ten very slow and very deep breaths calms you. This is an example of Pranamaya.   \\n\\nPratyhara\\n\\nThis is the practice of training your awareness away from the outside world and turning it inward. We practice Pratyhara by noticing what is going on inside - our habits, our beliefs, our hopes and everything else in between. Here we learn the art of stepping back a little to just notice these internal patterns, doing our best to not criticize them. It can be truly surprising how much change can happen when you just notice something. \\n\\nDharana\\n\\nThis often is referred to as a practice of concentration. We begin to develop the tools for concentration by practicing Asana and Pranamaya. This helps us prepare for meditation. For example, in Asana we concentrate on the pose itself. When practicing Dharana, we might choose an object to singularly focus on. Commonly, concentration on a mantra or even just a single sound can be done. \\n\\nTry Candle Gazing to practice Dharana\\n\\nFind a comfortable seat. \\nGaze\\n at a small flame for a few moments. Close your eyes and focus on the afterimage of the flame. Attempt to think of nothing else other than this image until it disappears.\\n\\nDhyana\\n\\nDhyana follows Dharana as this become a concentration on just the mind. Here, we no longer focus on a thing - we simply have a sharp awareness. We often call this practice meditation or mindfulness. Considering that as humans, we are trained to notice, respond and do so many things with our mind, this practice is absolutely difficult. This is why we first start with Dharana - training the mind to focus and concentrate on a thing before removing that focal point and practicing Dhyana. \\n\\nSamadhi\\n\\nSimply put, Samadhi is experiencing the peace of simply existing. It is being present without stress, anxiety or busy thoughts. There is also a genuine sense of connectedness between you and all other living things. This is the peak moment within the 8limb path - and don’t worry - if you experience Samadhi you won’t be walking around like a zombie with a half-smile. This is an experience that comes and goes and eventually becomes a beautiful backdrop to how you experience your life.\\n"}}],"blogContent":{"id":"cklk1qczk39250a84fnq1e3ie","slug":"never-done-yoga-start-here","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Never done yoga before? No worries, start here","createdAt":"2021-02-24T23:05:44.318333+00:00","updatedAt":"2021-06-26T21:45:47.80522+00:00","coverUrl":"smiling-yoga-class-prayer-cklk1qczk39250a84fnq1e3ie.jpg","seoDescription":null,"content":{"text":"A lot of people want to try yoga but feel intimidated. \\n\\nWe have the idea that it's going to be a bunch of fit and flexible people watching me fumble around on the mat.  . . .  Not exactly something to look forward to.\\n\\nBut it's not like that. The people in your class are going to be more focused on themselves, and if they're doing it right — than if you're doing it right. \\n\\nEveryone will warmly welcome you into the class. We all remember exactly what it felt like to be new to yoga — learning all the asanas (yoga poses), the terminology, and the culture. \\n\\nBut don't worry, \\nit's pretty easy to go unnoticed your first few classes\\n. So if you want, you can get started discreetly. And if you're practicing online, you can even leave your camera off until you feel comfortable connecting with your teacher and classmates!\\n\\nNow, for those who want to know what it's going to be like, here are some tips and tricks to make you look like an experienced yogi and fit in right away.\\n\\nRespect the Mood of the Room\\n\\nWhether online or in-person, every class is slightly different. Every class has it's own culture. \\n\\nDuring the class, it's typically appropriate to be silent or quiet. You can ask the teacher for assistance if you need to, but usually they're keeping an eye on you and the other students. They'll give you guidance when they think you need it.\\n\\nWhile class is in session, you should avoid talking in a normal voice. It's more of a library-voice setting.\\n\\nIn some classes, it's normal to be social before and after the class. Everyone is friendly and chatty. Then, the class starts and it becomes quiet and meditative.\\n\\nIn other classes, it's all about \"me\" time. People will be more quiet, even silent, and be in a more meditative mood before and after the class. So it's a sacred space of contemplation the entire time.\\n\\nThe culture of your class will be obvious right when you enter the room. Just notice, and respect the mood. You'll be everyone's favorite new classmate if you do this!\\n\\nDon't get hung up on \"doing it right\"\\n\\nWe all have different bodies, different ranges of flexibility, and different fitness levels.\\n\\nWith practice, you'll definitely get more fit, more flexible, and more accustomed to the asanas.\\n\\nBut you may never look like \"flexible Judy\" on the next mat over. Don't worry about that!\\n\\nYoga is not about comparison\\n. It's totally OK to look around the room and see how to do the asana. Though, I'd always recommend looking to the teacher for correct alignment, not \"flexible Judy\". \\n\\nAs you spend more time in class (or after a 1on1 session), you'll learn the correct alignment for your body.\\n\\nYes, \\neven after years of practicing, no two people should do the asana exactly the same\\n. Even at maximum flexibility, we all have different bone structures, not to mention past injuries and things like that. So expect correct alignment for you and your other yogi friends to be slightly different.\\n\\nDon't push yourself too hard\\n\\nIt's great to improve and push beyond your current limits. But only 5-10% beyond your current limits.\\n\\nNothing is more awkward for the rest of the class than that person who comes in and tries to be \"the best at yoga\". They stand out like a sore thumb. Because they don't get that it's not a competition. \\n\\nYour yoga class is a sanctuary of acceptance, self-reflection, and self-improvement. Not a competition to look good, athletic, or flexible.\\n\\nSo \\nrelax, take it easy, and let yourself improve over time\\n. You'll see the results stack up fast — physically and mentally!\\n\\nStart Today!\\n\\nThere's always an excuse to \"start tomorrow\", or \"wait until I'm a little less busy.\" And we all have \"a lot going on right now.\"\\n\\nThese are great excuses to avoid trying something new, something we think is going to be more awkward or uncomfortable than it actually is.\\n\\nI've literally talked to thousands of yoga students now. Most of them wanted to try yoga for years before they finally did. And\\n they all wish they just did it and started sooner\\n. \\n\\nBecause yoga makes you feel happier, more relaxed\\n. Most yogis watch themselves become better people, better parents, as they get into great shape and feel more confident.\\n\\nWhy wait until tomorrow to start feeling better? Tomorrow never comes.\\n\\nIf you actually want to get started and begin taking steps towards a healthier happier you, today is the day to take your first class!\\n\\nYou can \\nclick here to see a list of upcoming classes and book your first free class today!\\n\\n\\nWhat to bring to your first yoga class\\n\\nYoga mat (for cushion, support, and better traction)\\nBottle of water (to stay hydrated and eliminate toxins)\\nSmall towel (to wipe away sweat and help you keep traction on the mat)\\n\\nGood to have but not necessary \\nYoga block (to help with alignment in some yoga postures)\\nYoga strap (a belt or long narrow piece of fabric will do, to help with alignment in some yoga postures)\\n\\nYou can \\nclick here to read more about what to bring to your first yoga class\\n.\\n\\nAnd now that you know exactly what to bring, you can \\nclick here to book a Live Online Yoga Class with expert teachers\\n. (If you haven't already, you can \\nsign up for your  2-week free trail\\n — Unlimited Yoga Classes with Live teachers, 35+ daily classes, and over 85,000 happy students!)\\n\\nWhat to wear to your yoga class\\n\\nYou might have an idea that you should wear $150 yoga pants and a lulu lemon sports bra to yoga class. This totally works, but it's not the only good option. \\n\\nYou can wear anything that doesn't restrict your movement. So any workout clothes will do.\\n\\nAuthentic yoga is not about appearance, fashion or fads. It's about inner growth, health, happiness, and meaning.\\n\\nWith that in mind, it's good to know that you can wear your PJ's to class if you want. I sometimes wear sweats and a t-shirt (although I always regret wearing sweats, because they get too hot!)\\n\\nSo you'll want to wear comfy clothes, that give you full range of motion, and you don't mind sweating in.\\n\\nAnd of course, \\nin online yoga classes, many of us do wear our PJ's. There's no social pressure to look a certain way. Most of us roll out of bed and into our morning class anyways!\\n\\nIf you haven't already, you can \\nsign up for a free 2-week trial with myYogaTeacher\\n. You'll get Unlimited Group Classes with expert teachers — Live and online! If you're in your trial or already a member, you can \\nclick here to book your next live class\\n.","html":"<p>A lot of people want to try yoga but feel intimidated. </p><p></p><p>We have the idea that it&#39;s going to be a bunch of fit and flexible people watching me fumble around on the mat.  . . .  Not exactly something to look forward to.</p><p></p><p>But it&#39;s not like that. The people in your class are going to be more focused on themselves, and if they&#39;re doing it right — than if you&#39;re doing it right. </p><p></p><p>Everyone will warmly welcome you into the class. We all remember exactly what it felt like to be new to yoga — learning all the asanas (yoga poses), the terminology, and the culture. </p><p></p><p>But don&#39;t worry, <strong>it&#39;s pretty easy to go unnoticed your first few classes</strong>. So if you want, you can get started discreetly. And if you&#39;re practicing online, you can even leave your camera off until you feel comfortable connecting with your teacher and classmates!</p><p></p><p>Now, for those who want to know what it&#39;s going to be like, here are some tips and tricks to make you look like an experienced yogi and fit in right away.</p><p></p><h2>Respect the Mood of the Room</h2><p></p><p>Whether online or in-person, every class is slightly different. Every class has it&#39;s own culture. </p><p></p><p>During the class, it&#39;s typically appropriate to be silent or quiet. You can ask the teacher for assistance if you need to, but usually they&#39;re keeping an eye on you and the other students. They&#39;ll give you guidance when they think you need it.</p><p></p><p>While class is in session, you should avoid talking in a normal voice. It&#39;s more of a library-voice setting.</p><p></p><p>In some classes, it&#39;s normal to be social before and after the class. Everyone is friendly and chatty. Then, the class starts and it becomes quiet and meditative.</p><p></p><p>In other classes, it&#39;s all about &quot;me&quot; time. People will be more quiet, even silent, and be in a more meditative mood before and after the class. So it&#39;s a sacred space of contemplation the entire time.</p><p></p><p><strong>The culture of your class will be obvious right when you enter the room. Just notice, and respect the mood. You&#39;ll be everyone&#39;s favorite new classmate if you do this!</strong></p><p></p><h2>Don&#39;t get hung up on &quot;doing it right&quot;</h2><p></p><p>We all have different bodies, different ranges of flexibility, and different fitness levels.</p><p></p><p>With practice, you&#39;ll definitely get more fit, more flexible, and more accustomed to the asanas.</p><p></p><p>But you may never look like &quot;flexible Judy&quot; on the next mat over. Don&#39;t worry about that!</p><p></p><p><strong>Yoga is not about comparison</strong>. It&#39;s totally OK to look around the room and see how to do the asana. Though, I&#39;d always recommend looking to the teacher for correct alignment, not &quot;flexible Judy&quot;. </p><p></p><p>As you spend more time in class (or after a 1on1 session), you&#39;ll learn the correct alignment for your body.</p><p></p><p>Yes, <strong>even after years of practicing, no two people should do the asana exactly the same</strong>. Even at maximum flexibility, we all have different bone structures, not to mention past injuries and things like that. So expect correct alignment for you and your other yogi friends to be slightly different.</p><p></p><h2>Don&#39;t push yourself too hard</h2><p></p><p>It&#39;s great to improve and push beyond your current limits. But only 5-10% beyond your current limits.</p><p></p><p>Nothing is more awkward for the rest of the class than that person who comes in and tries to be &quot;the best at yoga&quot;. They stand out like a sore thumb. Because they don&#39;t get that it&#39;s not a competition. </p><p></p><p>Your yoga class is a sanctuary of acceptance, self-reflection, and self-improvement. Not a competition to look good, athletic, or flexible.</p><p></p><p>So <strong>relax, take it easy, and let yourself improve over time</strong>. You&#39;ll see the results stack up fast — physically and mentally!</p><p></p><h2>Start Today!</h2><p></p><p>There&#39;s always an excuse to &quot;start tomorrow&quot;, or &quot;wait until I&#39;m a little less busy.&quot; And we all have &quot;a lot going on right now.&quot;</p><p></p><p>These are great excuses to avoid trying something new, something we think is going to be more awkward or uncomfortable than it actually is.</p><p></p><p>I&#39;ve literally talked to thousands of yoga students now. Most of them wanted to try yoga for years before they finally did. And<strong> they all wish they just did it and started sooner</strong>. </p><p></p><p><strong>Because yoga makes you feel happier, more relaxed</strong>. Most yogis watch themselves become better people, better parents, as they get into great shape and feel more confident.</p><p></p><p>Why wait until tomorrow to start feeling better? Tomorrow never comes.</p><p></p><p>If you actually want to get started and begin taking steps towards a healthier happier you, today is the day to take your first class!</p><p></p><p>You can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to see a list of upcoming classes and book your first free class today!</a></p><p></p><h2>What to bring to your first yoga class</h2><p></p><ul><li><div>Yoga mat (for cushion, support, and better traction)</div></li><li><div>Bottle of water (to stay hydrated and eliminate toxins)</div></li><li><div>Small towel (to wipe away sweat and help you keep traction on the mat)</div></li></ul><p></p><p>Good to have but not necessary </p><ul><li><div>Yoga block (to help with alignment in some yoga postures)</div></li><li><div>Yoga strap (a belt or long narrow piece of fabric will do, to help with alignment in some yoga postures)</div></li></ul><p></p><p>You can <a title=\"https://www.myyogateacher.com/articles/what-to-bring-to-yoga-class\" href=\"https://www.myyogateacher.com/articles/what-to-bring-to-yoga-class\">click here to read more about what to bring to your first yoga class</a>.</p><p></p><p>And now that you know exactly what to bring, you can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to book a Live Online Yoga Class with expert teachers</a>. (If you haven&#39;t already, you can <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for your  2-week free trail</a> — Unlimited Yoga Classes with Live teachers, 35+ daily classes, and over 85,000 happy students!)</p><p></p><h2>What to wear to your yoga class</h2><p></p><p>You might have an idea that you should wear $150 yoga pants and a lulu lemon sports bra to yoga class. This totally works, but it&#39;s not the only good option. </p><p></p><p>You can wear anything that doesn&#39;t restrict your movement. So any workout clothes will do.</p><p></p><p>Authentic yoga is not about appearance, fashion or fads. It&#39;s about inner growth, health, happiness, and meaning.</p><p></p><p>With that in mind, it&#39;s good to know that you can wear your PJ&#39;s to class if you want. I sometimes wear sweats and a t-shirt (although I always regret wearing sweats, because they get too hot!)</p><p></p><p>So you&#39;ll want to wear comfy clothes, that give you full range of motion, and you don&#39;t mind sweating in.</p><p></p><p>And of course, <strong>in online yoga classes, many of us do wear our PJ&#39;s. There&#39;s no social pressure to look a certain way. Most of us roll out of bed and into our morning class anyways!</strong></p><p></p><p>If you haven&#39;t already, you can <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free 2-week trial with myYogaTeacher</a>. You&#39;ll get Unlimited Group Classes with expert teachers — Live and online! If you&#39;re in your trial or already a member, you can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to book your next live class</a>.</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>A lot of people want to try yoga but feel intimidated. </p><p></p><p>We have the idea that it&#39;s going to be a bunch of fit and flexible people watching me fumble around on the mat.  . . .  Not exactly something to look forward to.</p><p></p><p>But it&#39;s not like that. The people in your class are going to be more focused on themselves, and if they&#39;re doing it right — than if you&#39;re doing it right. </p><p></p><p>Everyone will warmly welcome you into the class. We all remember exactly what it felt like to be new to yoga — learning all the asanas (yoga poses), the terminology, and the culture. </p><p></p><p>But don&#39;t worry, <strong>it&#39;s pretty easy to go unnoticed your first few classes</strong>. So if you want, you can get started discreetly. And if you&#39;re practicing online, you can even leave your camera off until you feel comfortable connecting with your teacher and classmates!</p><p></p><p>Now, for those who want to know what it&#39;s going to be like, here are some tips and tricks to make you look like an experienced yogi and fit in right away.</p><p></p><h2>Respect the Mood of the Room</h2><p></p><p>Whether online or in-person, every class is slightly different. Every class has it&#39;s own culture. </p><p></p><p>During the class, it&#39;s typically appropriate to be silent or quiet. You can ask the teacher for assistance if you need to, but usually they&#39;re keeping an eye on you and the other students. They&#39;ll give you guidance when they think you need it.</p><p></p><p>While class is in session, you should avoid talking in a normal voice. It&#39;s more of a library-voice setting.</p><p></p><p>In some classes, it&#39;s normal to be social before and after the class. Everyone is friendly and chatty. Then, the class starts and it becomes quiet and meditative.</p><p></p><p>In other classes, it&#39;s all about &quot;me&quot; time. People will be more quiet, even silent, and be in a more meditative mood before and after the class. So it&#39;s a sacred space of contemplation the entire time.</p><p></p><p><strong>The culture of your class will be obvious right when you enter the room. Just notice, and respect the mood. You&#39;ll be everyone&#39;s favorite new classmate if you do this!</strong></p><p></p><h2>Don&#39;t get hung up on &quot;doing it right&quot;</h2><p></p><p>We all have different bodies, different ranges of flexibility, and different fitness levels.</p><p></p><p>With practice, you&#39;ll definitely get more fit, more flexible, and more accustomed to the asanas.</p><p></p><p>But you may never look like &quot;flexible Judy&quot; on the next mat over. Don&#39;t worry about that!</p><p></p><p><strong>Yoga is not about comparison</strong>. It&#39;s totally OK to look around the room and see how to do the asana. Though, I&#39;d always recommend looking to the teacher for correct alignment, not &quot;flexible Judy&quot;. </p><p></p><p>As you spend more time in class (or after a 1on1 session), you&#39;ll learn the correct alignment for your body.</p><p></p><p>Yes, <strong>even after years of practicing, no two people should do the asana exactly the same</strong>. Even at maximum flexibility, we all have different bone structures, not to mention past injuries and things like that. So expect correct alignment for you and your other yogi friends to be slightly different.</p><p></p><h2>Don&#39;t push yourself too hard</h2><p></p><p>It&#39;s great to improve and push beyond your current limits. But only 5-10% beyond your current limits.</p><p></p><p>Nothing is more awkward for the rest of the class than that person who comes in and tries to be &quot;the best at yoga&quot;. They stand out like a sore thumb. Because they don&#39;t get that it&#39;s not a competition. </p><p></p><p>Your yoga class is a sanctuary of acceptance, self-reflection, and self-improvement. Not a competition to look good, athletic, or flexible.</p><p></p><p>So <strong>relax, take it easy, and let yourself improve over time</strong>. You&#39;ll see the results stack up fast — physically and mentally!</p><p></p><h2>Start Today!</h2><p></p><p>There&#39;s always an excuse to &quot;start tomorrow&quot;, or &quot;wait until I&#39;m a little less busy.&quot; And we all have &quot;a lot going on right now.&quot;</p><p></p><p>These are great excuses to avoid trying something new, something we think is going to be more awkward or uncomfortable than it actually is.</p><p></p><p>I&#39;ve literally talked to thousands of yoga students now. Most of them wanted to try yoga for years before they finally did. And<strong> they all wish they just did it and started sooner</strong>. </p><p></p><p><strong>Because yoga makes you feel happier, more relaxed</strong>. Most yogis watch themselves become better people, better parents, as they get into great shape and feel more confident.</p><p></p><p>Why wait until tomorrow to start feeling better? Tomorrow never comes.</p><p></p><p>If you actually want to get started and begin taking steps towards a healthier happier you, today is the day to take your first class!</p><p></p><p>You can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to see a list of upcoming classes and book your first free class today!</a></p><p></p><h2>What to bring to your first yoga class</h2><p></p><ul><li><div>Yoga mat (for cushion, support, and better traction)</div></li><li><div>Bottle of water (to stay hydrated and eliminate toxins)</div></li><li><div>Small towel (to wipe away sweat and help you keep traction on the mat)</div></li></ul><p></p><p>Good to have but not necessary </p><ul><li><div>Yoga block (to help with alignment in some yoga postures)</div></li><li><div>Yoga strap (a belt or long narrow piece of fabric will do, to help with alignment in some yoga postures)</div></li></ul><p></p><p>You can <a title=\"https://www.myyogateacher.com/articles/what-to-bring-to-yoga-class\" href=\"https://www.myyogateacher.com/articles/what-to-bring-to-yoga-class\">click here to read more about what to bring to your first yoga class</a>.</p><p></p><p>And now that you know exactly what to bring, you can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to book a Live Online Yoga Class with expert teachers</a>. (If you haven&#39;t already, you can <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for your  2-week free trail</a> — Unlimited Yoga Classes with Live teachers, 35+ daily classes, and over 85,000 happy students!)</p><p></p><h2>What to wear to your yoga class</h2><p></p><p>You might have an idea that you should wear $150 yoga pants and a lulu lemon sports bra to yoga class. This totally works, but it&#39;s not the only good option. </p><p></p><p>You can wear anything that doesn&#39;t restrict your movement. So any workout clothes will do.</p><p></p><p>Authentic yoga is not about appearance, fashion or fads. It&#39;s about inner growth, health, happiness, and meaning.</p><p></p><p>With that in mind, it&#39;s good to know that you can wear your PJ&#39;s to class if you want. I sometimes wear sweats and a t-shirt (although I always regret wearing sweats, because they get too hot!)</p><p></p><p>So you&#39;ll want to wear comfy clothes, that give you full range of motion, and you don&#39;t mind sweating in.</p><p></p><p>And of course, <strong>in online yoga classes, many of us do wear our PJ&#39;s. There&#39;s no social pressure to look a certain way. Most of us roll out of bed and into our morning class anyways!</strong></p><p></p><p>If you haven&#39;t already, you can <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free 2-week trial with myYogaTeacher</a>. You&#39;ll get Unlimited Group Classes with expert teachers — Live and online! If you&#39;re in your trial or already a member, you can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to book your next live class</a>.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"never-done-yoga-start-here","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/never-done-yoga-start-here","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"cklk1qczk39250a84fnq1e3ie","slug":"never-done-yoga-start-here","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Never done yoga before? No worries, start here","createdAt":"2021-02-24T23:05:44.318333+00:00","updatedAt":"2021-06-26T21:45:47.80522+00:00","coverUrl":"smiling-yoga-class-prayer-cklk1qczk39250a84fnq1e3ie.jpg","seoDescription":null,"content":{"text":"A lot of people want to try yoga but feel intimidated. \\n\\nWe have the idea that it's going to be a bunch of fit and flexible people watching me fumble around on the mat.  . . .  Not exactly something to look forward to.\\n\\nBut it's not like that. The people in your class are going to be more focused on themselves, and if they're doing it right — than if you're doing it right. \\n\\nEveryone will warmly welcome you into the class. We all remember exactly what it felt like to be new to yoga — learning all the asanas (yoga poses), the terminology, and the culture. \\n\\nBut don't worry, \\nit's pretty easy to go unnoticed your first few classes\\n. So if you want, you can get started discreetly. And if you're practicing online, you can even leave your camera off until you feel comfortable connecting with your teacher and classmates!\\n\\nNow, for those who want to know what it's going to be like, here are some tips and tricks to make you look like an experienced yogi and fit in right away.\\n\\nRespect the Mood of the Room\\n\\nWhether online or in-person, every class is slightly different. Every class has it's own culture. \\n\\nDuring the class, it's typically appropriate to be silent or quiet. You can ask the teacher for assistance if you need to, but usually they're keeping an eye on you and the other students. They'll give you guidance when they think you need it.\\n\\nWhile class is in session, you should avoid talking in a normal voice. It's more of a library-voice setting.\\n\\nIn some classes, it's normal to be social before and after the class. Everyone is friendly and chatty. Then, the class starts and it becomes quiet and meditative.\\n\\nIn other classes, it's all about \"me\" time. People will be more quiet, even silent, and be in a more meditative mood before and after the class. So it's a sacred space of contemplation the entire time.\\n\\nThe culture of your class will be obvious right when you enter the room. Just notice, and respect the mood. You'll be everyone's favorite new classmate if you do this!\\n\\nDon't get hung up on \"doing it right\"\\n\\nWe all have different bodies, different ranges of flexibility, and different fitness levels.\\n\\nWith practice, you'll definitely get more fit, more flexible, and more accustomed to the asanas.\\n\\nBut you may never look like \"flexible Judy\" on the next mat over. Don't worry about that!\\n\\nYoga is not about comparison\\n. It's totally OK to look around the room and see how to do the asana. Though, I'd always recommend looking to the teacher for correct alignment, not \"flexible Judy\". \\n\\nAs you spend more time in class (or after a 1on1 session), you'll learn the correct alignment for your body.\\n\\nYes, \\neven after years of practicing, no two people should do the asana exactly the same\\n. Even at maximum flexibility, we all have different bone structures, not to mention past injuries and things like that. So expect correct alignment for you and your other yogi friends to be slightly different.\\n\\nDon't push yourself too hard\\n\\nIt's great to improve and push beyond your current limits. But only 5-10% beyond your current limits.\\n\\nNothing is more awkward for the rest of the class than that person who comes in and tries to be \"the best at yoga\". They stand out like a sore thumb. Because they don't get that it's not a competition. \\n\\nYour yoga class is a sanctuary of acceptance, self-reflection, and self-improvement. Not a competition to look good, athletic, or flexible.\\n\\nSo \\nrelax, take it easy, and let yourself improve over time\\n. You'll see the results stack up fast — physically and mentally!\\n\\nStart Today!\\n\\nThere's always an excuse to \"start tomorrow\", or \"wait until I'm a little less busy.\" And we all have \"a lot going on right now.\"\\n\\nThese are great excuses to avoid trying something new, something we think is going to be more awkward or uncomfortable than it actually is.\\n\\nI've literally talked to thousands of yoga students now. Most of them wanted to try yoga for years before they finally did. And\\n they all wish they just did it and started sooner\\n. \\n\\nBecause yoga makes you feel happier, more relaxed\\n. Most yogis watch themselves become better people, better parents, as they get into great shape and feel more confident.\\n\\nWhy wait until tomorrow to start feeling better? Tomorrow never comes.\\n\\nIf you actually want to get started and begin taking steps towards a healthier happier you, today is the day to take your first class!\\n\\nYou can \\nclick here to see a list of upcoming classes and book your first free class today!\\n\\n\\nWhat to bring to your first yoga class\\n\\nYoga mat (for cushion, support, and better traction)\\nBottle of water (to stay hydrated and eliminate toxins)\\nSmall towel (to wipe away sweat and help you keep traction on the mat)\\n\\nGood to have but not necessary \\nYoga block (to help with alignment in some yoga postures)\\nYoga strap (a belt or long narrow piece of fabric will do, to help with alignment in some yoga postures)\\n\\nYou can \\nclick here to read more about what to bring to your first yoga class\\n.\\n\\nAnd now that you know exactly what to bring, you can \\nclick here to book a Live Online Yoga Class with expert teachers\\n. (If you haven't already, you can \\nsign up for your  2-week free trail\\n — Unlimited Yoga Classes with Live teachers, 35+ daily classes, and over 85,000 happy students!)\\n\\nWhat to wear to your yoga class\\n\\nYou might have an idea that you should wear $150 yoga pants and a lulu lemon sports bra to yoga class. This totally works, but it's not the only good option. \\n\\nYou can wear anything that doesn't restrict your movement. So any workout clothes will do.\\n\\nAuthentic yoga is not about appearance, fashion or fads. It's about inner growth, health, happiness, and meaning.\\n\\nWith that in mind, it's good to know that you can wear your PJ's to class if you want. I sometimes wear sweats and a t-shirt (although I always regret wearing sweats, because they get too hot!)\\n\\nSo you'll want to wear comfy clothes, that give you full range of motion, and you don't mind sweating in.\\n\\nAnd of course, \\nin online yoga classes, many of us do wear our PJ's. There's no social pressure to look a certain way. Most of us roll out of bed and into our morning class anyways!\\n\\nIf you haven't already, you can \\nsign up for a free 2-week trial with myYogaTeacher\\n. You'll get Unlimited Group Classes with expert teachers — Live and online! If you're in your trial or already a member, you can \\nclick here to book your next live class\\n.","html":"<p>A lot of people want to try yoga but feel intimidated. </p><p></p><p>We have the idea that it&#39;s going to be a bunch of fit and flexible people watching me fumble around on the mat.  . . .  Not exactly something to look forward to.</p><p></p><p>But it&#39;s not like that. The people in your class are going to be more focused on themselves, and if they&#39;re doing it right — than if you&#39;re doing it right. </p><p></p><p>Everyone will warmly welcome you into the class. We all remember exactly what it felt like to be new to yoga — learning all the asanas (yoga poses), the terminology, and the culture. </p><p></p><p>But don&#39;t worry, <strong>it&#39;s pretty easy to go unnoticed your first few classes</strong>. So if you want, you can get started discreetly. And if you&#39;re practicing online, you can even leave your camera off until you feel comfortable connecting with your teacher and classmates!</p><p></p><p>Now, for those who want to know what it&#39;s going to be like, here are some tips and tricks to make you look like an experienced yogi and fit in right away.</p><p></p><h2>Respect the Mood of the Room</h2><p></p><p>Whether online or in-person, every class is slightly different. Every class has it&#39;s own culture. </p><p></p><p>During the class, it&#39;s typically appropriate to be silent or quiet. You can ask the teacher for assistance if you need to, but usually they&#39;re keeping an eye on you and the other students. They&#39;ll give you guidance when they think you need it.</p><p></p><p>While class is in session, you should avoid talking in a normal voice. It&#39;s more of a library-voice setting.</p><p></p><p>In some classes, it&#39;s normal to be social before and after the class. Everyone is friendly and chatty. Then, the class starts and it becomes quiet and meditative.</p><p></p><p>In other classes, it&#39;s all about &quot;me&quot; time. People will be more quiet, even silent, and be in a more meditative mood before and after the class. So it&#39;s a sacred space of contemplation the entire time.</p><p></p><p><strong>The culture of your class will be obvious right when you enter the room. Just notice, and respect the mood. You&#39;ll be everyone&#39;s favorite new classmate if you do this!</strong></p><p></p><h2>Don&#39;t get hung up on &quot;doing it right&quot;</h2><p></p><p>We all have different bodies, different ranges of flexibility, and different fitness levels.</p><p></p><p>With practice, you&#39;ll definitely get more fit, more flexible, and more accustomed to the asanas.</p><p></p><p>But you may never look like &quot;flexible Judy&quot; on the next mat over. Don&#39;t worry about that!</p><p></p><p><strong>Yoga is not about comparison</strong>. It&#39;s totally OK to look around the room and see how to do the asana. Though, I&#39;d always recommend looking to the teacher for correct alignment, not &quot;flexible Judy&quot;. </p><p></p><p>As you spend more time in class (or after a 1on1 session), you&#39;ll learn the correct alignment for your body.</p><p></p><p>Yes, <strong>even after years of practicing, no two people should do the asana exactly the same</strong>. Even at maximum flexibility, we all have different bone structures, not to mention past injuries and things like that. So expect correct alignment for you and your other yogi friends to be slightly different.</p><p></p><h2>Don&#39;t push yourself too hard</h2><p></p><p>It&#39;s great to improve and push beyond your current limits. But only 5-10% beyond your current limits.</p><p></p><p>Nothing is more awkward for the rest of the class than that person who comes in and tries to be &quot;the best at yoga&quot;. They stand out like a sore thumb. Because they don&#39;t get that it&#39;s not a competition. </p><p></p><p>Your yoga class is a sanctuary of acceptance, self-reflection, and self-improvement. Not a competition to look good, athletic, or flexible.</p><p></p><p>So <strong>relax, take it easy, and let yourself improve over time</strong>. You&#39;ll see the results stack up fast — physically and mentally!</p><p></p><h2>Start Today!</h2><p></p><p>There&#39;s always an excuse to &quot;start tomorrow&quot;, or &quot;wait until I&#39;m a little less busy.&quot; And we all have &quot;a lot going on right now.&quot;</p><p></p><p>These are great excuses to avoid trying something new, something we think is going to be more awkward or uncomfortable than it actually is.</p><p></p><p>I&#39;ve literally talked to thousands of yoga students now. Most of them wanted to try yoga for years before they finally did. And<strong> they all wish they just did it and started sooner</strong>. </p><p></p><p><strong>Because yoga makes you feel happier, more relaxed</strong>. Most yogis watch themselves become better people, better parents, as they get into great shape and feel more confident.</p><p></p><p>Why wait until tomorrow to start feeling better? Tomorrow never comes.</p><p></p><p>If you actually want to get started and begin taking steps towards a healthier happier you, today is the day to take your first class!</p><p></p><p>You can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to see a list of upcoming classes and book your first free class today!</a></p><p></p><h2>What to bring to your first yoga class</h2><p></p><ul><li><div>Yoga mat (for cushion, support, and better traction)</div></li><li><div>Bottle of water (to stay hydrated and eliminate toxins)</div></li><li><div>Small towel (to wipe away sweat and help you keep traction on the mat)</div></li></ul><p></p><p>Good to have but not necessary </p><ul><li><div>Yoga block (to help with alignment in some yoga postures)</div></li><li><div>Yoga strap (a belt or long narrow piece of fabric will do, to help with alignment in some yoga postures)</div></li></ul><p></p><p>You can <a title=\"https://www.myyogateacher.com/articles/what-to-bring-to-yoga-class\" href=\"https://www.myyogateacher.com/articles/what-to-bring-to-yoga-class\">click here to read more about what to bring to your first yoga class</a>.</p><p></p><p>And now that you know exactly what to bring, you can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to book a Live Online Yoga Class with expert teachers</a>. (If you haven&#39;t already, you can <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for your  2-week free trail</a> — Unlimited Yoga Classes with Live teachers, 35+ daily classes, and over 85,000 happy students!)</p><p></p><h2>What to wear to your yoga class</h2><p></p><p>You might have an idea that you should wear $150 yoga pants and a lulu lemon sports bra to yoga class. This totally works, but it&#39;s not the only good option. </p><p></p><p>You can wear anything that doesn&#39;t restrict your movement. So any workout clothes will do.</p><p></p><p>Authentic yoga is not about appearance, fashion or fads. It&#39;s about inner growth, health, happiness, and meaning.</p><p></p><p>With that in mind, it&#39;s good to know that you can wear your PJ&#39;s to class if you want. I sometimes wear sweats and a t-shirt (although I always regret wearing sweats, because they get too hot!)</p><p></p><p>So you&#39;ll want to wear comfy clothes, that give you full range of motion, and you don&#39;t mind sweating in.</p><p></p><p>And of course, <strong>in online yoga classes, many of us do wear our PJ&#39;s. There&#39;s no social pressure to look a certain way. Most of us roll out of bed and into our morning class anyways!</strong></p><p></p><p>If you haven&#39;t already, you can <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">sign up for a free 2-week trial with myYogaTeacher</a>. You&#39;ll get Unlimited Group Classes with expert teachers — Live and online! If you&#39;re in your trial or already a member, you can <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">click here to book your next live class</a>.</p>"},"category":["yoga"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}