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

{"slug":"prevent-yoga-injuries","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckr7tf4oolv3u0c25s8cz6qrj","slug":"what-are-sun-salutations","author":{"name":"Priyanka","teacherMytSlug":null,"pictureUrl":null},"title":"What Are Sun Salutations? Start Your Day Right With These Moves","createdAt":"2021-07-17T13:38:03.578839+00:00","coverUrl":"ljd9egtasslviqhw4lqm.jpg","content":{"text":"It’s a simple question that we get asked a lot as yoga instructors.\\nWhat is a Sun Salutation and why is it important? After all, this simple series of asanas is included in almost every single yoga practice from beginner to advanced.\\nObviously, there’s something important about it, right?\\nThe answer is yes.\\nIn my yoga class on myYogaTeacher, \\nBeginner’s Guide to Sun Salutations\\n, yogis learn all about this wonderful series of yoga poses and how impactful they are to a regular yoga practice and your day!\\nNot an MYT member yet? You should definitely check it out! \\nSign up for your free 2-week trial\\n and get access to 35+ different group yoga classes every single day, at all times of day!\\nIn the meantime, let’s talk about this traditional series of poses and how they help you start your day – and yoga practice – right!\\n[CTA-DEFAULT]\\nWhat are Sun Salutations?\\nThe Sun Salutation is a practice involving a flow of 8 different yoga poses linked together in a graceful sequence.\\nBecause the sequence moves the body in all different directions, sun salutations help clear the energy centers of the body and heat it up so all the muscles and joints are ready for deeper poses. \\nSun salutations are also invigorating as a stand alone sequence! If you don’t have a lot of time for a full yoga practice, 5 minutes of sun salutations is a surefire way to rev up your body, boost immunity, and stretch out tight muscles.\\nThe 8 basic poses of a Sun Salutation sequence\\nTadasana (Mountain Pose)\\n\\n\\n Urdhva Hastasana (Upward Salute)\\n\\n\\nUttanasana (Standing Forward Bend)\\n\\n\\n Anjaneyasana (Low Lunge) \\n\\n\\nPlank Pose\\n\\n\\nChaturanga Dandasana (Four-Limbed Staff Pose)\\n\\n\\n Urdhva Mukha Svanasana (Upward-Facing Dog Pose)\\n\\n\\nAdho Mukha Svanasana (Downward-Facing Dog Pose)\\n\\n\\n\\n\\nThe movement from posture to posture is accompanied by an inhale or exhale. You’ll experience this in my Beginner’s Guide to Sun Salutations class. It’s really fairly simple, and there are plenty of ways to modify the poses to meet your fitness level!\\nBenefits of Sun Salutations\\nI briefly discussed some of the reasons we incorporate these poses into a yoga practice, but here’s a more in depth explanation of the benefits of sun salutations!\\nBody and mind preparation\\nFirst, I want to talk about how the sun salutation sequence can be a stand alone practice to start your day. Many people (even avid yogis) don’t want to wake up before the crack of dawn and spend thirty minutes to an hour doing yoga.\\nIf yoga feels like a burden, then you won’t do it. And we definitely don’t want you to feel this way about your yoga practice!\\nYou don’t need to practice yoga for a long time to prepare your mind and body for the day. The sun salutation flow is an excellent way to get in even 5-10 minutes of yoga in the mornings. And the best part is, once you memorize this easy sequence you:\\nDon’t need a computer, phone, or tv\\nDon’t need any voice guidance\\nCan do it almost anywhere\\nDon’t necessarily need a yoga mat or props\\nYou can still reap the benefits of yoga with this flow. It awakens your mind, your muscles. It gets your breath going and revives you mentally, physically, and emotionally. And you can perform these moves throughout your day if you need a little pep in your step during that afternoon slump.\\nIf you’re starting this flow in the morning, you might want to modify the first couple of rounds to allow your body time to loosen up!\\nSun salutations build internal heat\\nSo another great benefit of sun salutations is their ability to quickly warm up your muscles, ligaments, and tendons in preparation for bigger, deeper yoga poses.\\nJumping straight into deep, engaged postures is not beneficial.\\nSun salutations give our body time to rev up, kind of like a car before a big race! These poses allow for the release of synovial fluid, which lubricates your joints. They also require you to engage your core, which is an important aspect of almost all yoga poses. \\nJust as importantly as releasing lubricating fluid for your joints and warming up your core, sun salutations gently stretch out tight or sore muscles. This prevents injury when practicing those deeper poses I mentioned.\\nSun salutations clear energy pathways\\nMaybe this is a little woo for you, but the energy centers in your body are a real thing!\\nIf you’re not familiar with your chakras, here’s a brief description of all of them:\\nRoot chakra - responsible for your sense of security and stability, located at the base of your spine\\nSacral chakra - located just below your belly button, responsible for sexual and creative energy and your emotions\\nSolar plexus chakra - located in your stomach region, responsible for confidence, self-esteem, and helps you feel in control of your life\\nHeart chakra - all about your ability to love and show compassion and empathy\\nThroat chakra - helps you communicate verbally, express yourself\\nThird eye chakra - located on the forehead between the eyes, linked to your intuition and imagination\\nCrown chakra - located on the top of your head and represents your connection to self, others, and the universe/divine\\nEvery asana from the sun salutation flow touches on one of these energy centers! And clear chakras promote stress relief, clear mind, increased focus, more creativity, more feelings of security and safety, and being more in touch with your emotions, feeling more compassionate.\\nWho wouldn’t want to feel this way?!\\nCombined with your breath, the sun salutation sequence will bring so much life to your...well, life!\\nIf you haven’t taken the jump into the wonderful world that is myYogaTeacher yet, I’d love to have you check out one of the several yoga classes I teach, \\nBeginner’s Guide to Sun Salutations!\\n\\nNot sure yet? That’s ok! \\nMyYogaTeacher offers a free 2-week trial! You can sign up for it here, completely risk free!\\n\\nI’d love to see you on the mat!"}},{"id":"ckfqz2yeo01zw0179bas2ymzs","slug":"yoga-brought-me-back-to-life","author":{"name":"Prakash","teacherMytSlug":"prakash-1","pictureUrl":"vihnq8enbbdyhd6kt13c.jpg"},"title":"Yoga brought me back to life","createdAt":"2020-01-20T00:00:00+00:00","coverUrl":"DSC_0447.jpg","content":{"text":"In 2011, I left my corporate IT job and I began to explore a different kind of life. I tried entrepreneurship, making an NGO, and many other things. After a few experiments, there came a spiral of downtime in my life and I was left broke on many fronts - financially, emotionally, physically. I couldn’t see much light ahead. Thankfully, I had tried exploring spiritually before so I began a few spiritual courses related to yoga.\\n\\nAnd I started improving. With this motivation, I decided to do an eleven-day silent \\nmeditation\\n course called\\n Vipassana\\n. And that proved to be a boon in my life and my savior. I regained my mental peace, my direction and a hope to keep moving ahead. \\n\\nIt removed me from my bad habits and I started taking care of my physical aspect of being. \\n\\nSeeing what Yoga had given me, I thought of taking it as a profession. I completed my training and certification in yoga from Sri, Sri School of Yoga. I am an advance Sri Yoga certified professional and QCI Level -2 certified Yoga professional from the government of India. \\n\\nLike my learning yoga journey, my teaching yoga journey has been a wonderful and blissful experience so far. I have met so many people from across the world, some beginners, some advanced and some real yogis. They each have taught me something about life and my learning continues. \\n\\nI have healed myself, cleansed myself, transformed myself with \\nYoga\\n and I want to spread the goodness of yoga as far and wide as I can.\\n"}},{"id":"cks0vdmewusrb0b32oi65ka9z","slug":"yoga-as-medicine","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Yoga Works With Modern Medicine: Medical Yoga Therapy","createdAt":"2021-08-06T21:38:11.077476+00:00","coverUrl":"jtsbxwjcix1u5emuxe0l.jpg","content":{"text":"Modern science is slowly, but surely embracing so many things from ancient Eastern culture. More and more therapists are using yoga as a tool for psychotherapy, a “prescription” for mental health problems.\\nBut what about conventional medicine? \\nCan general practitioners use yoga as a prescription for some illnesses instead of leaning solely on medications?\\nThe correct mix of modern technology and ancient medicine could be just what the conventional medicine world needs to be untouchable!\\nTurns out yoga has been proven to heal all kinds of ailments, which technically makes it an exercise, meditation, \\nand\\n a \\nmedicine\\n. Here at MyYogaTeacher, we think that’s pretty cool and wanted to explore how the modern medicine and yoga worlds are starting to collide.\\nOne of the benefits of being a myYogaTeacher member is that you get to experience all kinds of yoga classes, even ones designed to help treat or prevent medical problems, taught by highly trained and experienced expert instructors. \\nIf you haven’t checked it out yet, click here to enjoy your 2-week free trial!\\n\\nWhat is medical yoga therapy?\\nAccording to the National Institute of Health, medical yoga is defined as “the use of yoga practices for the prevention and treatment of medical conditions.” \\nYoga clearly has therapeutic benefits when it comes to helping people manage stress, anxiety, depression, and a whole host of other mental illnesses. In many cases, a regular yoga practice can end those debilitating issues completely.\\nThe physical side effects of yoga are what truly makes this ancient practice a “modern miracle” for patients suffering from various medical conditions.\\nStudies show that medical yoga therapy improves (and helps control) glucose levels, musculoskeletal ailments, and helps keep the cardiovascular system in check.\\nMedical therapy yoga includes all the aspects of yoga that one may expect from any other yoga practice: asanas, breath work, meditation. But it is much more comprehensive than that.\\nYoga as a prescription\\nYoga doesn’t just treat and prevent illnesses like diabetes, high blood pressure, menstrual disorders, heart disease, and hormone imbalances. \\nIt helps people create a state of well being, where they can understand the underlying cause of their conditions. When they can understand it themselves, they are more capable of being proactive in preventing the recurrence of their illness or the development of new ones.\\nThis is huge in the world of modern medicine! \\nMedical yoga therapy is an individualized (and holistic) approach to medicine. This means it doesn’t just incorporate the actual practice of yoga, breathwork and meditation. It involves a patient’s family, work environment, support network, and culture in the treatment plan.\\nYoga alone may not be the best prescription. It’s up to a person’s doctor to decide if other treatments are necessary in conjunction with medical yoga therapy. And we are in no way recommending you abandon your doctor’s treatment plan without speaking with them first. \\nHowever, it is not an unlikely scenario that patients who are at risk of developing certain medical conditions could be prescribed yoga to prevent said conditions from occurring! \\nThis would help people avoid more intense (and costly) medical interventions!\\nWhile we are a long way from doctors prescribing yoga as a medicine over pills, there is room to believe that it’s a possibility in the future.\\nHow medical yoga therapy works\\nThe question many people ask about all of this is “how.”\\nHow can something as simple as yoga actually cure and prevent physical medical problems?! \\nFirst, we’d like to give you a good idea of types of conditions yoga can help with:\\nDiabetes - Yoga reduces fasting insulin levels, which normalizes the insulin-to-glucose ratio. It also increases circulation, which improves nerve damage caused by the disease.\\nHypertension - The various breathing techniques practiced in yoga, along with meditation, alleviates stress, tension, and physical pain in various areas of the body, all of which can be a primary cause of high blood pressure.\\nHeart disease - Yoga is a useful lifestyle intervention for people who suffer from high cholesterol, atrial fibrillation, and helps decrease waist circumference. \\nArthritis - The improved strength and flexibility that are associated with yoga also help relieve symptoms of arthritis and chronic back pain, knee pain, and neck pain.\\nThere are many medical conditions that are improved by a consistent yoga practice, but the above illnesses are especially receptive to medical yoga therapy.\\nOn top of that, yoga is an exercise that literally \\nanyone\\n can do!\\nWe know we’ve said it before, but we can’t iterate it enough. Yoga is good for everyone, whether you’re practicing for medical reasons or not. Any size, shape, or age. And it’s incredibly accessible.\\nYoga balances the autonomic nervous system by stimulating the parasympathetic nervous system. \\nThroughout your day, your body is responding to the outside stimuli it experiences, whether you realize it or not. Stress, a not so healthy diet, pain (physical, mental, or emotional), disease, illness. All of these things stimulate the sympathetic nervous system, the “fight or flight” mode your body has to protect itself against all the bad things it encounters.\\nWhen one practices yoga, the parasympathetic nervous system (the “rest and digest” system) is activated, lowering blood pressure, releasing endorphins. Your blood vessels dilate, which means better circulation, more nutrients to your organs. \\nHere are some other benefits of a regular yoga practice:\\nIncreased release of hormones such as GABA, serotonin, and dopamine, all hormones that prevent and cure depression and anxiety.\\nIncreased levels of melatonin, the naturally occurring chemical in your body that helps you sleep\\nIncreased levels of oxytocin, the chemical in your body that helps you feel connected, feel seen and heard.\\nIncreased levels of leptin and adiponectin, chemicals that work to alleviate inflammation in the body.\\nYoga means better health. Better immunity.\\nThere are no bad side effects, like you may have with prescription or OTC medications.\\nThe science is there. Yoga can actually save lives. \\nYoga and aging\\nWe thought this topic deserved a section all to itself. The science demonstrates that yoga increases your lifespan.\\nAccording to the National Institute of Health, studies show that regular yoga practice stabilizes, and even lengthens, telomeres. What are those?\\nWe thought you’d never ask. Telomeres are small, repetitive chromosomal sequences found at the end of chromosomes that protect the chromosome from dying. They prevent cell death. The older we get, the shorter the telomeres get. The structural integrity of our chromosomes decreases.\\nThis process is one of the causes of diseases such as Alzheimer’s, dementia, cancer, macular degeneration, cardiovascular disease, and stroke, amongst others.\\nPretty impressive that yoga can play such a significant role in our wellbeing and longevity!\\nHere at myYogaTeacher, we are passionate about advocating for the betterment of people. We want to help you feel better, be healthier, and support you on your journey to harmony with your inner and outer world.\\nIf you’re still on the fence about becoming a MYT member, we invite you to \\ngrab your free 2-week trial here\\n and take advantage of the 35+ classes we offer with experienced, expert instructors you can trust. \\nWe can’t wait to see you on the mat!"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"}},{"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! "}}],"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=152ad997-391e-4c35-a3e6-c2d86111f5bf\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(\"152ad997-391e-4c35-a3e6-c2d86111f5bf\")\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":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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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":"a668b0ac-2389-4804-a346-22e8170faa32","student_uuid":"9319f08d-cbc7-485b-84be-fd550dd61808","teacher_uuid":"63eb0ee7-1553-4f55-bb39-c95738784c74","teacher_name":"Shweta Jain","teacher_first_name":"Shweta","teacher_slug":"shweta-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1572332598/teacher/photos/eaq3s6unlzo1xkxepiqe.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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