6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert

{"slug":"prevent-yoga-injuries","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"ckja5zc9k9e070d752vaz4zm3","slug":"things-i-wish-i-knew","author":{"name":"myYogaTeacher","teacherMytSlug":null,"pictureUrl":null},"title":"Things I Wish I Knew Before Beginning My Yoga Journey","createdAt":"2020-12-29T15:47:35.958926+00:00","coverUrl":"pexels-elly-fairytale-3823204.jpg","content":{"text":"Hindsight is always 20/20, right?\\n\\nWe think so too. But we would’ve really liked to learn a few things from others before making our own mistakes – or assumptions.\\n\\nThat’s one of the reasons we offer \\nyoga for beginners\\n and other classes that help beginners on their path to becoming better humans, not just better yogis. Still, though, there are just some things we wish we knew before diving into the world of yoga.\\n\\nFor instance, what types of mats are best? Does the mat even matter? How do classes with a private yoga teacher compare to those in groups? Is it really worth the extra cost?\\n\\nThere are lots of questions you don’t even know to ask if you’re a newbie. And just like with anything you try that’s new, in the end, you’re always left thinking, “I wish I knew that before I started.”\\n\\nWhich leads us here. Imparting our experience, wisdom, and continued learning to you!\\n\\nLet’s talk yoga mats\\nWhat makes a great yoga mat, anyway? Is it really that important?\\n\\nWell, yes. Actually, it is. If you haven’t already experienced the struggles with a yoga mat that doesn’t work well for you, you probably will at some point. \\n\\nBut we’re here to help you avoid as many yoga mat problems as possible. \\n\\nYoga mats for beginners\\n\\nA high quality yoga mat is probably the most important piece of the puzzle to keeping you safe, stable and grounded during your yoga practice.\\n\\nIf you’re a beginner yogi\\n, you’ll want a mat that is thicker until your joints get stronger and more used to the poses you’ll be performing. A thicker mat is also great for yogis that have knee, back, or shoulder issues.\\n\\nYou’ll also want one that provides good grip so you’re not slipping out of downward dog and nose diving to the floor. \\nFollow these general guidelines when choosing a mat:\\n\\nChoose a mat that is 3-5 mm thick.\\nJute, cork, and natural rubber mats provide a good amount of stickiness to reduce slipping.\\nA mat with a foam underside gives more padding and support (but be careful using them on carpet).\\nFind a mat that is resistant to moisture, antimicrobial, and/or easy to clean.\\n\\n\\nLiforme\\n is an excellent brand of yoga mats for beginners! All of their mats feature the AlignForMe system to guide yogis through their flow with ease. They also happen to be eco-friendly!\\n\\nPrivate yoga teacher vs. Group classes\\nHow do you take your yoga? With a side of privacy? Maybe you’d prefer to practice yoga out in nature. You could be the yogi that survives and thrives in a studio or group of other yogis in group yoga classes. Maybe you don’t even know which type of class is right for you.\\n\\nWhatever the case, a private yoga teacher – or at least a few private yoga sessions – helps you build a solid foundation for a strong yoga practice.\\n\\nIf you’re a beginner yogi, a private yoga teacher benefits you by:\\n\\nInstructing you on proper alignment for your body.\\nAddressing any current or former injuries that will affect your yoga practice.\\nTeaching you the true meaning of yoga so you can get the most out of your practice.\\nAssessing your breath and demonstrating how to sync your breath to your flow.\\nMaking you feel comfortable and safe talking about your anxieties, stress, or areas of your practice where you know you need improvement.\\nCreating a customized practice designed specifically for you and your needs.\\n\\nThese are all important aspects of yoga.\\n\\nMany novice yogis begin with private lessons so they feel more comfortable and confident moving into group yoga classes. \\n\\nPrivate yoga lessons are customized to you and your needs, help you develop self-awareness, and give you the tools you need to go out on your own! \\n\\nSo when it comes to comparing group classes to private lessons, it’s like comparing apples to oranges. They are both beneficial in different ways. Here at \\nmyYogaTeacher,\\n we offer both! \\n\\nMisconceptions about starting a yoga practice\\n\\nWe could go on and on about all the things we wish we knew before starting our yoga practice. Unfortunately, we hear a few really common misconceptions that we want to nip in the bud right now!\\n\\nYou have to be flexible to do yoga.\\n\\nThis is absolutely not true! \\n\\nFlexibility is often a side effect of yoga, which is really cool. It’s a great way to develop flexibility if you aren’t already flexible. But it’s not a good excuse to dismiss starting your yoga practice.\\n\\nTaking a “yoga for beginners” class or hiring a private yoga teacher is a perfect way to start your journey to newfound flexibility.\\n\\nYoga teachers know everything about yoga.\\n\\nIf this is a thought you have, it’s probably intimidating. \\n\\nYou are inundated with images of perfect yoga poses, and IG posts of online yoga teachers wearing expensive yoga gear flood your feed. Talk of spirituality, asanas, harmony, meditation, and breathwork might have you thinking yoga isn’t for you.\\n\\nNews flash. Even advanced yogis and yoga teachers don’t know everything. They also can’t do everything. Which is totally fine! Yoga is about constantly growing and evolving as a human and a yogi! And what you see on social media isn’t always the best representation of what yoga is really about.\\n\\nAlmost all online yoga classes are created equal so it doesn’t matter which one I choose.\\n\\nThis couldn’t be further from the truth. \\n\\nBefore you start your yoga journey, it’ll benefit you to do a bit of research or, at the very least, talk to someone with a fair amount of knowledge about yoga. \\n\\nFree online yoga is great. YouTube has tons of free yoga videos, and myYogaTeacher gives you a\\n free 2-week trial\\n! But finding the best yoga class and instructor for you will help you develop a practice that is safe, healthy, and optimized for your body, mind, and spirit.\\n\\nHere at myYogaTeacher, we feel that people learn yoga best when their class is LIVE. Our yogis get the added benefit of immediate feedback and personalized interaction with their yoga teachers. LIVE classes offer a more comprehensive yoga experience versus pre recorded online videos one might find elsewhere on the internet!\\n\\n\\n\\nSo let’s recap!\\n\\nYour mat choice is important. Private yoga teachers offer major benefits, particularly for newbie yogis. You don’t need to be flexible to begin doing yoga. And finding the right teacher and class for you is the best way for you to gain the most from a sustainable yoga practice! \\n\\nWhether hindsight is 20/20 or not, you don’t have to make the same mistakes other yogis have. Remember these tips when you’re ready to begin your yoga journey!\\n\\n\\n \\n"}},{"id":"cl7zwz24chnlt0biyk8wtb0cj","slug":"start-hatha-yoga-practice","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"Interested in starting a Hatha yoga practice? 10 tips to get started!","createdAt":"2022-09-13T08:10:21.940734+00:00","coverUrl":"kwfhavtczeih1sjadbhk.jpg","content":{"text":"Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance!  Hatha is proven to fight signs of aging and  help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath.  It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n⁠\n⁠Check out these three Hatha classes we love!\n⁠\\nHatha for Beginners\\n\n⁠\\nHatha Yoga Intermediate\\n\n⁠\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this.  Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking  to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! "}},{"id":"ckfqz4wmg0219017900i8b9lf","slug":"breath-as-a-messenger","author":{"name":"Nikita","teacherMytSlug":"nikita-2","pictureUrl":"nitika-pro.jpg"},"title":"Breath as a messenger","createdAt":"2020-02-06T00:00:00+00:00","coverUrl":"nitika-pro.jpg","content":{"text":"When I manage to successfully draw my awareness to my breath and its effect on my body, I feel one with it. I am my breath.\\n\\nDuring my second 10-day \\nVipassana\\n meditation retreat, I stayed back one day to ask the teacher about pain. I felt intense pain in my back/ thigh/ ankle. Just as the meditation method, she said pain is also a sensation - how can I try to maintain equanimity with it? Can I try to stay with the pain, really focus on it? Does it have a texture? Does it have a radius? An epicentre? Sure enough, in my practice thereafter, initially it felt as though the more I focused on the pain, the worse it got… until it didn’t. Something happened, the pain started to dissipate, almost as if just sending my awareness and my breath there gave it the attention it needed then its message was delivered. It could now calm down and just be. \\n\\n\\nYoga\\n is similar in that sense. Although, it’s important to know the difference between discomfort (and how to work with it) and pain (and how to avoid hurting your body). How can you make the tiny muscles in your foot to relax completely when you can’t even feel them? With your breath and awareness of course. A lot can happen just by sending these two messengers there. They reassure and allow relaxation. Part of this practice is getting off auto-pilot. We’re not aware of harmful habits and thought patterns that affect us. This practice is about tuning in and becoming aware of patterns. \\n\\nTen years ago, I was looking for a fitness activity to support my physical development so that I could focus on my dance training. I tried the gym but felt that its benefits were only temporary- I felt myself deflate like a balloon every time I stopped using machines to exercise my muscles. I had also started having regular backaches. I knew I needed something more holistic. Something that wasn’t just temporary and for the external physicality. I went for my first \\nYoga class\\n (it was also the first time I meditated) and I remember feeling completely different at the end of the session. Something had shifted. I felt great- mentally and physically. I was hooked!\\n\\nOver the years, the physical practice was an entryway to something deeper - simply being in the present moment. Meditation has helped deepen this practice. This awareness practice continues to be a catalyst in my personal growth journey. My yoga practice grounds me in my body, the only reality I really have. Everything I experience is through this body. Learning to listen to it and respect it has been a long but rewarding journey. \\n\\n2018 was a year of big changes for me, I quit my corporate job and finally decided to live my true calling- working with the body. I pursued my Teacher Training with an amazing teacher who could not stress enough on the importance of safe practice. I grant her the credit for my strong foundation in the importance of accurate cueing and body awareness.\\n\\nI feel immensely lucky to be able to offer this gift to others now. I hope to help more people stay in touch with their body through breath and mindfulness. \\n"}}],"relatedPosts":[{"id":"clas104kemz1o0bimrwa5ir7s","slug":"yoga-gift-card","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Reasons To Give The Gift Of Yoga This Holiday Season","createdAt":"2022-11-22T09:40:07.784715+00:00","coverUrl":"eomsfhhpzm6rc4ndnem3.jpg","content":{"text":"As the holiday season takes off, it’s not always easy to find the perfect gift for all the special people in our lives. Trying to be unique or give something that stands out can be difficult. But yoga is the gift that keeps on giving! When you give someone the gift of yoga, you’re reminding them how important it is to take time for themselves. Helping them to create space and routine they may not have otherwise. Thinking of giving a \\nMyYogaTeacher gift card\\n for the holidays? There's so many reasons to give the gift of yoga and mindfulness this season! If you’re a yogi, you know the many benefits of yoga and how helpful it is to your day to day life! But maybe there’s someone in your life who has yet to discover the gift of yoga! \n⁠\n⁠\\nHere are the top 10 reasons to give the gift of yoga to someone you love. \\n It’s good for the environment!\\n Gifting a virtual gift card means no wrapping paper. Even if your recipient lives overseas it’s easy to just email the gift right to their inbox!\\nIt promotes self-care! \\nWhen you give the gift of yoga, you’re giving someone you love the chance to take time out of their busy schedule to practice self-care and self love. It’s such a beautiful way to show gratitude to those around us. \\nIt becomes a routine. \\nDid you know it takes 21 days to build a habit? When you give the gift of a month with \\nMyYogaTeacher \\nto someone, it will become part of their routine and lifestyle. And they’ll be grateful you gave them such a beautiful gift. Which brings us to the next reason….\\n \\nYoga creates a community. \\nFor those of us who are still working from home or may live far from those we love, MyYogaTeacher’s online classes give us a chance to create a yoga community while staying home. We look forward to our weekly classes with expert teachers and the friends we make along the way. \\n It’s good for the body! \\nUsually around the holidays we tend to indulge in the name of celebration. Yoga is a great way to balance out celebrating with mindful movement. \\n \\nIt will last long after the holidays.\\n A lot of times, we buy gifts for the moment and the facade wears off quickly. Rather than another useless gadget, yoga gives you the opportunity to learn something new. \\n Yoga can jumpstart your New Year’s goals! \\nMost of us start our fitness goals after the holiday rush. But by giving the gift of yoga, you give your loved ones a leg up on the gym game! \\n If you’re a member, it’s an opportunity to spend more time together. \\nPurchasing a gift card for a friend or family member means you can take classes together even if you’re apart! \\nYoga improves your outlook. \\nIf your loved one has had a tough year or is moving through a hard season in their life, yoga is a great way to increase happiness and overall outlook by introducing them to a mindful practice.\\n It relieves the effects of holiday stress. \\nBetween the shopping, parties and traffic, the holiday season can be \\nvery stressful\\n. Giving the gift of yoga to a stressed out holiday shopper could be just what they need to reset for the end of the year. \\n\n\\nA\\n giftcard to our virtual yoga platform\\n is great for so many people! Having a hard time knowing if it’s right for your recipient? Here’s our top five list! \\nFor that special someone who needs to relax.\\nFor someone in recovery from an injury.\\nFor someone who loves to workout.\\nFor the college student or teacher on holiday break.\\nFor a busy parent. \\nHead over to our website to grab your \\ngift cards\\n so you can do yoga with someone special in your life this holiday season. \\n"}},{"id":"clabcglv4n3fc0ais6yxjyhtq","slug":"yoga-before-and-after-workout","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Before and After Workout: When is yoga best for you and your body?","createdAt":"2022-11-10T17:28:47.493944+00:00","coverUrl":"dirnebto7s5zxueovsfw.jpg","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "}},{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}}],"blogContent":{"id":"cl0l2psls878y0bhau0shk9tp","slug":"prevent-yoga-injuries","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert","createdAt":"2022-03-10T14:16:38.412179+00:00","updatedAt":"2022-03-10T14:16:38.412179+00:00","coverUrl":"wpijh5hjaabixnwv7kzc.jpg","seoDescription":"Get ready to explore how to prevent yoga injuries! Whether you're a new yogi or a seasoned one, these tips will help you practice yoga safely!","content":{"text":"Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?\\nModernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and \\nonly\\n a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.\\nWhile it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.\\nWhen we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.\\nMyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it \\nis\\n a journey, not just a practice!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nReady to explore how to prevent yoga injuries? You might be surprised by what you find out!\n\\n1. Don’t let your ego lead your yoga practice\\nWhy do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!\\nOr are you practicing for other reasons:\n\\nTo impress your teacher?\\nTo make your partner/spouse happy?\\nTo get approval, followers, or  win favor on social media?\\nTo prove to yourself you can “master” certain poses?\\nThese reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.\\n\\n\\n2. Choose a yoga practice that balances your life\\nIf you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.\\nMuscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.\\nOn the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.\\n\\n3. Mix up your yoga practice\\nMany people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.\\nA good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.\\nPractices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.\\n\\n\\n4. Pay attention to what your body tells you\\nIf it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.\\nListen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.\\nAn excellent yoga teacher can also help you honor your body’s limitations.\\n\\n5. Protect your shoulders\\nWhile good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.\\nIf you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.\\n\\n\\n6. Protect your hips and lower back\\nDo you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!\\nA good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:\\n\\nSit on a bolster or blocks for seated forward bends and twists\\nOnly go as far as your body wants to go (don’t force it)\\nKeep your core engaged to protect your lower back\\nBalance flexibility with strength training for back and hip areas\\nWhile these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You \\ncan\\n accomplish your yoga goals safely. \\nOne of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. \\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n","html":"<p>Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?</p><p>Modernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and <em>only</em> a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.</p><p>While it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.</p><p>When we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.</p><p>MyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it <em>is</em> a journey, not just a practice!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>Ready to explore how to prevent yoga injuries? You might be surprised by what you find out!<br></p><h2>1. Don’t let your ego lead your yoga practice</h2><p>Why do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!</p><p>Or are you practicing for other reasons:<br></p><ul><li><div><p>To impress your teacher?</p></div></li><li><div><p>To make your partner/spouse happy?</p></div></li><li><div><p>To get approval, followers, or  win favor on social media?</p></div></li><li><div><p>To prove to yourself you can “master” certain poses?</p></div></li></ul><p>These reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.</p><p></p><img src=\"https://media.graphcms.com/3yYPFUy3SAe37ZHW7Tbr\" alt=\"_DSC7737.JPG\" title=\"_DSC7737.JPG\" width=\"6048\" height=\"4024\" /><h2>2. Choose a yoga practice that balances your life</h2><p>If you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.</p><p>Muscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.</p><p>On the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.</p><p></p><h2>3. Mix up your yoga practice</h2><p>Many people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.</p><p>A good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.</p><p>Practices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.</p><p></p><img src=\"https://media.graphcms.com/kCERjjRvQ0GeuWtQwS4W\" alt=\"4143473057707883372_IMG_8546-2-1200x800.jpg\" title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\" width=\"1200\" height=\"800\" /><h2>4. Pay attention to what your body tells you</h2><p>If it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.</p><p>Listen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.</p><p>An excellent yoga teacher can also help you honor your body’s limitations.</p><p></p><h2>5. Protect your shoulders</h2><p>While good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.</p><p>If you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.</p><p></p><img src=\"https://media.graphcms.com/MczvTfUOSZKvEUmyKdE7\" alt=\"_DSC7496.JPG\" title=\"_DSC7496.JPG\" width=\"6048\" height=\"4024\" /><h2>6. Protect your hips and lower back</h2><p>Do you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!</p><p>A good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:</p><p></p><ul><li><div><p>Sit on a bolster or blocks for seated forward bends and twists</p></div></li><li><div><p>Only go as far as your body wants to go (don’t force it)</p></div></li><li><div><p>Keep your core engaged to protect your lower back</p></div></li><li><div><p>Balance flexibility with strength training for back and hip areas</p></div></li></ul><p>While these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You <em>can</em> accomplish your yoga goals safely. </p><p>One of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. </p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></div></li></ul><ul><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?</p><p>Modernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and <em>only</em> a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.</p><p>While it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.</p><p>When we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.</p><p>MyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it <em>is</em> a journey, not just a practice!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a\n            class=\"inline-cta\"\n            id=87342008-fd85-46be-998e-07f44b157a72\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=cl0l2psls878y0bhau0shk9tp&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert&entity_slug=prevent-yoga-injuries&page_or_popup=/articles/prevent-yoga-injuries&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"87342008-fd85-46be-998e-07f44b157a72\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert\"\n            data-slug=\"prevent-yoga-injuries\"\n            <u><u>grab two free 1:1 sessions with your 2-week free trial here</u></u>        \n            </a>!</p><p>Ready to explore how to prevent yoga injuries? You might be surprised by what you find out!<br></p><h2>1. Don’t let your ego lead your yoga practice</h2><p>Why do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!</p><p>Or are you practicing for other reasons:<br></p><ul><li><div><p>To impress your teacher?</p></div></li><li><div><p>To make your partner/spouse happy?</p></div></li><li><div><p>To get approval, followers, or  win favor on social media?</p></div></li><li><div><p>To prove to yourself you can “master” certain poses?</p></div></li></ul><p>These reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/3yYPFUy3SAe37ZHW7Tbr\" \n                alt=\"_DSC7737.JPG\"\n                title=\"_DSC7737.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/3yYPFUy3SAe37ZHW7Tbr\"\n                alt=\"_DSC7737.JPG\"\n                title=\"_DSC7737.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/3yYPFUy3SAe37ZHW7Tbr\"\n                alt=\"_DSC7737.JPG\"\n                title=\"_DSC7737.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>2. Choose a yoga practice that balances your life</h2><p>If you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.</p><p>Muscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.</p><p>On the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.</p><p></p><h2>3. Mix up your yoga practice</h2><p>Many people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.</p><p>A good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.</p><p>Practices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/kCERjjRvQ0GeuWtQwS4W\" \n                alt=\"4143473057707883372_IMG_8546-2-1200x800.jpg\"\n                title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/kCERjjRvQ0GeuWtQwS4W\"\n                alt=\"4143473057707883372_IMG_8546-2-1200x800.jpg\"\n                title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/kCERjjRvQ0GeuWtQwS4W\"\n                alt=\"4143473057707883372_IMG_8546-2-1200x800.jpg\"\n                title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>4. Pay attention to what your body tells you</h2><p>If it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.</p><p>Listen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.</p><p>An excellent yoga teacher can also help you honor your body’s limitations.</p><p></p><h2>5. Protect your shoulders</h2><p>While good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.</p><p>If you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/MczvTfUOSZKvEUmyKdE7\" \n                alt=\"_DSC7496.JPG\"\n                title=\"_DSC7496.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/MczvTfUOSZKvEUmyKdE7\"\n                alt=\"_DSC7496.JPG\"\n                title=\"_DSC7496.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/MczvTfUOSZKvEUmyKdE7\"\n                alt=\"_DSC7496.JPG\"\n                title=\"_DSC7496.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>6. Protect your hips and lower back</h2><p>Do you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!</p><p>A good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:</p><p></p><ul><li><div><p>Sit on a bolster or blocks for seated forward bends and twists</p></div></li><li><div><p>Only go as far as your body wants to go (don’t force it)</p></div></li><li><div><p>Keep your core engaged to protect your lower back</p></div></li><li><div><p>Balance flexibility with strength training for back and hip areas</p></div></li></ul><p>While these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You <em>can</em> accomplish your yoga goals safely. </p><p>One of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. </p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></div></li></ul><ul><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"prevent-yoga-injuries","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/prevent-yoga-injuries","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. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! 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":"cl0l2psls878y0bhau0shk9tp","slug":"prevent-yoga-injuries","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Ways to Prevent Yoga Injuries Even if You’re a Yogi Expert","createdAt":"2022-03-10T14:16:38.412179+00:00","updatedAt":"2022-03-10T14:16:38.412179+00:00","coverUrl":"wpijh5hjaabixnwv7kzc.jpg","seoDescription":"Get ready to explore how to prevent yoga injuries! Whether you're a new yogi or a seasoned one, these tips will help you practice yoga safely!","content":{"text":"Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?\\nModernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and \\nonly\\n a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.\\nWhile it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.\\nWhen we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.\\nMyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it \\nis\\n a journey, not just a practice!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nReady to explore how to prevent yoga injuries? You might be surprised by what you find out!\n\\n1. Don’t let your ego lead your yoga practice\\nWhy do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!\\nOr are you practicing for other reasons:\n\\nTo impress your teacher?\\nTo make your partner/spouse happy?\\nTo get approval, followers, or  win favor on social media?\\nTo prove to yourself you can “master” certain poses?\\nThese reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.\\n\\n\\n2. Choose a yoga practice that balances your life\\nIf you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.\\nMuscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.\\nOn the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.\\n\\n3. Mix up your yoga practice\\nMany people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.\\nA good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.\\nPractices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.\\n\\n\\n4. Pay attention to what your body tells you\\nIf it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.\\nListen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.\\nAn excellent yoga teacher can also help you honor your body’s limitations.\\n\\n5. Protect your shoulders\\nWhile good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.\\nIf you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.\\n\\n\\n6. Protect your hips and lower back\\nDo you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!\\nA good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:\\n\\nSit on a bolster or blocks for seated forward bends and twists\\nOnly go as far as your body wants to go (don’t force it)\\nKeep your core engaged to protect your lower back\\nBalance flexibility with strength training for back and hip areas\\nWhile these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You \\ncan\\n accomplish your yoga goals safely. \\nOne of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. \\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n","html":"<p>Whether you’re just stepping foot on a yoga mat or you’ve been practicing for decades, yoga injuries are a real thing. Which is somewhat strange, since many people use yoga to heal and prevent injuries, right?</p><p>Modernized yoga practices are becoming increasingly popular, particularly in the United States. While there is nothing wrong with this, it does mean that more and more people are using yoga as a physical exercise and <em>only</em> a physical exercise. They’re jumping into yoga studios and just as quickly into group classes where they push and push themselves to be and do better.</p><p>While it’s perfectly ok (and normal) to strive for mastering more advanced poses, there is so much more to yoga than asanas.</p><p>When we spend less and less time in the philosophy and lifestyle of yoga, we are more likely to get injured during our yoga practice.</p><p>MyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it <em>is</em> a journey, not just a practice!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p>Ready to explore how to prevent yoga injuries? You might be surprised by what you find out!<br></p><h2>1. Don’t let your ego lead your yoga practice</h2><p>Why do you practice yoga? Is it to bring harmony to your inner and outer worlds? Is it so you can become more self-aware? Maybe it’s because you’re working on becoming more physically fit, stronger, more flexible. These are all fantastic reasons to practice yoga!</p><p>Or are you practicing for other reasons:<br></p><ul><li><div><p>To impress your teacher?</p></div></li><li><div><p>To make your partner/spouse happy?</p></div></li><li><div><p>To get approval, followers, or  win favor on social media?</p></div></li><li><div><p>To prove to yourself you can “master” certain poses?</p></div></li></ul><p>These reasons are unhealthy and come from your ego. There are others as well, but letting your ego lead your yoga practice can cause you to push your body in ways that are harmful, causing yoga injuries.</p><p></p><img src=\"https://media.graphcms.com/3yYPFUy3SAe37ZHW7Tbr\" alt=\"_DSC7737.JPG\" title=\"_DSC7737.JPG\" width=\"6048\" height=\"4024\" /><h2>2. Choose a yoga practice that balances your life</h2><p>If you’re a runner, swimmer, cycler, athlete, you’re already training intensely. Probably almost every day. You’re putting a lot of strain on your body, which can cause a yoga injury if you’re not choosing the right practice for your lifestyle.</p><p>Muscles, tendons, ligaments, and joints need a break sometimes, and yoga is a great way to actively rest and restore those parts of your body that need some TLC. If you’re very physically active or an athlete, your safest option is to practice a gentle form of yoga, such as yin yoga or Iyengar yoga to prevent injuries.</p><p>On the other hand, if you’re mostly sedentary, vinyasa yoga or modified ashtanga yoga might balance out your life. Even if you’re an experienced yoga practitioner.</p><p></p><h2>3. Mix up your yoga practice</h2><p>Many people who practice yoga do so almost every day. Why? Because it feels good! But taking intense, long yoga classes can cause injury if you’re practicing 5-7 days a week.</p><p>A good way to avoid yoga injury is to mix up your yoga practice. If you do power yoga one day, try yin yoga the next. If you practice vinyasa yoga regularly, mix in an Iyengar yoga or hatha yoga practice to prevent injuries.</p><p>Practices that are too intense or done too often lead to overuse of muscles and joints, and that is counterproductive.</p><p></p><img src=\"https://media.graphcms.com/kCERjjRvQ0GeuWtQwS4W\" alt=\"4143473057707883372_IMG_8546-2-1200x800.jpg\" title=\"4143473057707883372_IMG_8546-2-1200x800.jpg\" width=\"1200\" height=\"800\" /><h2>4. Pay attention to what your body tells you</h2><p>If it hurts, don’t do it. No matter how much you may want to push yourself, the “no pain, no gain” mentality is outdated and unhealthy. Yes, yoga can be uncomfortable at times. But there’s a big difference between discomfort and actual pain.</p><p>Listen to your body! Many yoga injuries occur because yogis are trying to master a certain pose before their body is ready. Preventing yoga injuries may mean you have to be more patient with yourself, modify, and/or use props until your body is ready to progress safely.</p><p>An excellent yoga teacher can also help you honor your body’s limitations.</p><p></p><h2>5. Protect your shoulders</h2><p>While good alignment is key to preventing yoga injuries and protecting your joints, it’s easy to overuse the tendons and ligaments in your shoulder joints if you practice yoga often. Jump backs, Chaturanga, and planks can be very hard on your shoulders if done incorrectly or too often.</p><p>If you practice yoga every day, modify your practice by dropping your knees or skipping Chaturanga altogether sometimes to prevent injury to the shoulder joints.</p><p></p><img src=\"https://media.graphcms.com/MczvTfUOSZKvEUmyKdE7\" alt=\"_DSC7496.JPG\" title=\"_DSC7496.JPG\" width=\"6048\" height=\"4024\" /><h2>6. Protect your hips and lower back</h2><p>Do you warm up before your yoga practice? Does your yoga teacher lead a thorough warm up? Warming up prevents yoga injuries, and if you’re not taking this important step in your yoga practice, it’s important to start!</p><p>A good warm up and good yoga alignment are two great ways to protect your lower back and hips during your yoga practice. Here are a few more:</p><p></p><ul><li><div><p>Sit on a bolster or blocks for seated forward bends and twists</p></div></li><li><div><p>Only go as far as your body wants to go (don’t force it)</p></div></li><li><div><p>Keep your core engaged to protect your lower back</p></div></li><li><div><p>Balance flexibility with strength training for back and hip areas</p></div></li></ul><p>While these tips are meant to guide you and help you and help you prevent yoga injuries, they are also meant to encourage you! You <em>can</em> accomplish your yoga goals safely. </p><p>One of the very best ways to grow in your yoga practice and prevent injury is to take classes with an experienced, highly qualified yoga teacher. </p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><ul><li><div><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></div></li></ul><ul><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"7eb5b6a8-9056-41c4-9c7f-7863d8e755ac","student_uuid":"b46ccca4-92be-4f07-bc98-5170dd05c819","teacher_uuid":"9baef6d5-26f6-494d-9be0-11d4eba4cb02","teacher_name":"Shikha Sood","teacher_first_name":"Shikha","teacher_slug":"shikha-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1592996958/teacher/photos/siqyumjrhufzdwx1gvcl.jpg","group_session_name":"Hatha Yoga","group_session_description":"Hatha translates to Sun Moon (Ha = sun; Tha = Moon) and each class is designed to evoke an integration of opposites. 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