Remain Calm

{"slug":"remain-calm","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\\n\\nBeen sitting too long\\n? 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. \n⁠ \\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\\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 online group classes\\n for every type of yoga at\\n MyYogaTeacher\\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":"cl74jtlu93yyq0ak0ti37gc8g","slug":"yoga-practice-for-women","author":{"name":"Divya","teacherMytSlug":"divya-1","pictureUrl":"divya-1.jpg"},"title":"The Importance of a Yoga practice for Women","createdAt":"2022-08-22T09:21:21.098639+00:00","coverUrl":"llizejqjzzeaxaxii2ey.jpg","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nLegs up the \\nwall \\nallows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat.  \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"}},{"id":"ckl2l98cwbfzi0a26m5xsrs2p","slug":"yin-yoga-for-immunity","author":{"name":"Annelise","teacherMytSlug":null,"pictureUrl":null},"title":"10 Yin Yoga Poses for Immunity and Lymphatic Drainage","createdAt":"2021-02-12T17:52:26.929822+00:00","coverUrl":"140b8b24bc1a966062f51a6eece81117.jpg","content":{"text":"The immune system is a pretty cool thing. Until it isn’t.\\n\\nYour immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.\\n\\nAs if that’s not enough, a clogged immune system also presents as weight gain.\\n\\nAnd, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. \\n\\nYour lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.\\n\\nUnlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.\\n\\nIt’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.\\n\\nLymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.\\n\\nLet’s look at 10 yin yoga poses you can use to restore lymph node health! \\n\\nIf you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my \\nYin Yoga class on myYogaTeacher\\n for a well balanced class that ends with a Nidra meditation!\\n[CTA-LYMPHATIC]\\n1. Downward Facing Dog\\n\\nAny time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.\\n\\nDownward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.\\nIf you are looking for yoga poses for post nasal drip, this one's definitely for you!\\n\\nHang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!\\n\\n\\n\\n\\n2. Legs Up A Wall\\n\\nSeems simple enough, right?\\n\\nPlace a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!\\n\\nYou’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. \\n\\nRelax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!\\n\\n\\n\\n\\n3. Supine Reclined Twists\\n\\nWe’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with \\nyin yoga\\n because it’s still important to perform this pose for 2-3 minutes.\\n\\nLying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. \\n\\nInhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.\\n\\nFeel free to gain some momentum with this pose as long as it is painless and remains effortless.\\n\\nTwisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.\\n\\n\\n\\n\\n4. Cat and Cow Pose\\n\\nGotta love the cat and cow pose! \\n\\nThe gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.\\n\\nThe gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.\\n\\nPerform cat and cow pose for 2-3 minutes.\\n\\nRemember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!\\n\\n\\n\\n\\n5. Seated Neck Stretches\\n\\nNeck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!\\n\\nSitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.\\n\\nNo need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.\\n\\nYou can also do some gentle head rolls here. \\n\\n6. Standing forward bend\\n\\nGet a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!\\n\\nRest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.\\n\\nYou’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.\\n\\n\\n\\n\\n7. Low lunge with twist\\n\\nThere’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. \\n\\nTogether, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.\\n\\nThere are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.\\n\\nAnd definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!\\n\\n\\n\\n\\n8. Supported Bridge Pose\\n\\nThis one is particularly helpful if you’re feeling under the weather! \\n\\nSupported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!\\n\\nIt also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!\\n\\nYou’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!\\n\\n\\n\\n\\n9. Bow Pose\\n\\nSpeaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.\\n\\nIt also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!\\n\\nIf you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.\\n\\nHold post for 10 seconds and repeat for 1 minute.\\n\\n\\n\\n\\n10. Child’s Pose\\n\\nChild’s pose is just the pose to round out any practice. That’s why we incorporate it into our \\nMyYogaTeacher classes\\n and our blog posts!\\n\\nThis pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.\\n\\nPlus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!\\n\\n\\n\\n\\n\\nThere you go! These are 10 really good yoga poses for lymphatic drainage. Also, \\nyin yoga\\n is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my \\nYin Yoga Class on myYogaTeacher!\\n\\n\\nNot a member? That’s ok. \\nMyYogaTeacher offers a two week free trial when you sign up\\n!\\n\\nIn the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!\\n\\n[CTA-1]\\n"}},{"id":"ckfqz5py0021r01793cx4tr5o","slug":"pain-in-the-neck-try-these-3-desk-checks-to-spot-the-culprit","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"Pain in the neck? Try these 3 desk checks to spot the culprit","createdAt":"2020-02-20T00:00:00+00:00","coverUrl":"lucija-ros-FzQiiLqcRtE-unsplash.jpg","content":{"text":"How many hours a week do you spend at your desk, driving a car, or looking at your phone? \\n\\nIntroducing TECH NECK! This is a fun term that \\nYoga teachers\\n call that forward position your neck is in for those activities. \\n\\n\\nSee that slight forward lean of the head?  Thats what we are talking about. You hold this position for a long time (think 40+ hours a week!) and you're gonna have neck issues. \\n\\nIf you have neck pain, ask your teacher for the right yoga practice to LOOSEN UP YOUR WHOLE SPINE. He or she will be able to share the most effective \\nyoga postures\\n to benefit your whole body. \\n\\nIn the meantime, here are three checks you can do to see if TECH NECK is the cause of your neck troubles!\\n\\nCheck your monitor height. \\n\\nSit up straight, ears aligned over your shoulders. When you look straight ahead, can you see your monitor? If not, adjust it so you can.\\n\\nMake sure your feet are supported. \\n\\nYoue feet should be on the ground with a 90-degree angle at your knees. You can adjust your seat height or get a foot rest to help!\\n\\n\\nGet up and move!\\n\\nThis might sound like a cop-out, but really! Getting movement in throughout the day is super important. Check in - how long are you sitting at one time? Aim for getting up and moving every 15 to 20 minutes. \\n"}}],"relatedPosts":[{"id":"ckfqz0aq801yj0136gps4jqeb","slug":"yoga-gave-me-everything","author":{"name":"Shivayogi","teacherMytSlug":"shivayogi-1","pictureUrl":"Shiva-1.jpg"},"title":"Yoga Gave Me Everything","createdAt":"2019-11-14T00:00:00+00:00","coverUrl":"Shiva-1.jpg","content":{"text":"from Shivayogi \\n\\nMy name is Shivayogi, but I don't know why my parents named me that. When I decided to enter into the world of Yoga, my parents actually stood against me. They were not confident in my decision. I turned away from 16 years of education and came to an unfamiliar city to follow this passion. \\n\\nMy \\njourney\\n started as a fitness trainer, completing certificates in Pilates, strength and conditioning and Strong by Zumba. I worked in a well-established gym called Chisel in Bangalore. Finally, I entered into the beautiful ocean called YOGA by enrolling in a Hatha and \\nAshtanga\\n Vinyasa certificate program in the Yoga capital of the world: Rishikesh, India.\\n\\nI fell in love with \\nyoga\\n.\\n\\nYoga is so so beautiful, monumental and soul-bearing and I adore it. Since completing that certificate program, I have worked with more than 50 multigyms in Bangalore and conducted more than 1,000 group classes. Each week, I teach everything from workshops to personal one-on-one classes and styles including hatha, \\nvinyasa\\n, power and even \\nacroyoga\\n!\\n\\nMy experience, training and love for this practice enable me to teach confidently.\\n\\nYoga gave me \\nconfidence\\n. Yoga gave me health.Yoga gave me a sound mind in a sound body.\\n\\nIn short, \\nyoga\\n gave me everything.\\n"}},{"id":"cl15mzam56v6p0civ30s56jgb","slug":"yoga-for-menopause","author":{"name":"Sarita","teacherMytSlug":"","pictureUrl":null},"title":"Yoga for Menopause : Why Menopausal Women Benefit From Yoga","createdAt":"2022-03-24T23:39:17.49117+00:00","coverUrl":"ik4av8npvdeyhe4qheep.jpg","content":{"text":"Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.\\nMenopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.\\nDiscussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. \\nDuring menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! \\nAt MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.\\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:\\n\\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\\nLearn more below about why menopausal women benefit from a consistent yoga practice!\\n\\n\\nRestorative yoga poses alleviate hot flashes\\nNo one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.\\nYoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. \\nAdditionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!\\n\\n\\nYoga for menopause helps manage decreased hormone symptoms\\nTraditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.\\nUnfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.\\nWhile yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.\\nSymptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.\\n\\n\\nMenopausal women are at increased risk of cardiovascular disease\\nIn an \\narticle from the National Institute of Health\\n, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.\\nIncreasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.\\nYoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!\\n\\n\\nYoga poses for menopause\\nI guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.\\nYoga poses for mood swings\\nForward bend - \\nRelaxes the mind, fights depression and anxiety, calms the nervous system\\nBow pose - \\nOpens up the chest, lifts mood, and stimulates digestive organs\\nCamel pose - \\nHelps you feel safe and secure and aids in working through negative emotions\\nDownward facing dog - \\nIncreases circulation and wakes you up\\nLegs up a wall - \\nReduces fatigue and insomnia, calms the brain and relieves depression\\nYoga poses for hot flashes\\nChild’s pose - \\nCalms the heart rate, cools the body\\nReclining hero pose - \\nRelieves tight muscles that tense up when you’re uncomfortable\\nBridge pose - \\nReduces pain in back and stretches the neck and spine, improves circulation\\nReclining bound angle pose - \\nHelps create hormonal balance from overtaxed adrenal glands\\nWide leg forward bend - \\nLowers heart rate and blood pressure, cooling the body\\nYoga poses for cramps and heavy bleeding\\nSupine twist pose - \\nMassages reproductive organs, relieves tension in those areas\\nChild’s pose - \\nStretch lower back and allows lower abdominal muscles to relax\\nBow pose - \\nStretches out abdominal muscles and opens up reproductive organs\\nCobra pose - \\nStretches out abdominal muscles and puts gentle pressure on lower abdomen\\nHead to knees forward bend - \\n Relieves menstrual cramps, headache, and fatigue\\nTrying any or all of these poses each day you’re experiencing menopausal symptoms is sure to  get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.\\nAnd if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!\\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:\\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!"}},{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to \\nmenopause\\n. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\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!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with  your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for Women class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life!\\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\\nNamaste!"}}],"blogContent":{"id":"ckfqyywko01x10178r815xdty","slug":"remain-calm","author":{"name":"Aparna","teacherMytSlug":"aparna-1","pictureUrl":"aparna-cover.jpeg"},"title":"Remain Calm","createdAt":"2019-09-26T00:00:00+00:00","updatedAt":"2021-06-26T22:12:17.584985+00:00","coverUrl":"aparna-cover.jpeg","seoDescription":"Practicing yoga and following the philosophy of yoga in my daily life, I found the ability within me to face the pulls and pushes of life.","content":{"text":"My journey into yoga began as a child.\\n\\nYoga was part of our school curriculum and the regular practice was fascinating and fun. Fast forward a few years, the keen interest rekindled and I wanted to pursue learning yoga from a guru. I am grateful to my guru, from whom I not only learnt the asanas but also philosophy of yoga. During the process of daily classes and practice, I was absolutely in love with yoga and the yogic way of life. I felt an immense change with a sense of physical well-being and mental calmness.\\n\\nAfter years as a Montessori teacher, I constantly struggled with acute body pains. With long days on my feet and managing a roomful of children, my body felt broken. After a few false starts, I found a \\nyoga instructor\\n, who put me on a path to healing my body. I could feel the benefit of regular yoga classes with reduction of the pains and the energy I found to continue as a teacher. \\n\\nDuring the years as I practiced yoga, I have had to deal with various life events including my child’s health. But, having continued practicing yoga and following the philosophy of yoga in my daily life – I found the ability within me to face the pulls and pushes of life. The ability to maintain my mental and emotional equilibrium has been a life changing learning.\\n\\nMy journey with yoga took an unexpected but serendipitous turn, when a friend asked me to teach her yoga. I had recently moved to Boston and was figuring out my life’s calling. Teaching my friends yoga and sharing the bounty that I have received from practicing yoga gave me immense satisfaction. I decided that it was my life’s calling to become a yoga instructor. I also continued increasing my knowledge through regular sessions with my guru.\\n\\nI \\npractice yoga\\n and continue on the path to increase my knowledge and achieve complete liberation. \\n","html":"<p>My journey into yoga began as a child.</p><p></p><p>Yoga was part of our school curriculum and the regular practice was fascinating and fun. Fast forward a few years, the keen interest rekindled and I wanted to pursue learning yoga from a guru. I am grateful to my guru, from whom I not only learnt the asanas but also philosophy of yoga. During the process of daily classes and practice, I was absolutely in love with yoga and the yogic way of life. I felt an immense change with a sense of physical well-being and mental calmness.</p><p></p><p>After years as a Montessori teacher, I constantly struggled with acute body pains. With long days on my feet and managing a roomful of children, my body felt broken. After a few false starts, I found a <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga instructor</a>, who put me on a path to healing my body. I could feel the benefit of regular yoga classes with reduction of the pains and the energy I found to continue as a teacher. </p><p></p><p>During the years as I practiced yoga, I have had to deal with various life events including my child’s health. But, having continued practicing yoga and following the philosophy of yoga in my daily life – I found the ability within me to face the pulls and pushes of life. The ability to maintain my mental and emotional equilibrium has been a life changing learning.</p><p></p><p>My journey with yoga took an unexpected but serendipitous turn, when a friend asked me to teach her yoga. I had recently moved to Boston and was figuring out my life’s calling. Teaching my friends yoga and sharing the bounty that I have received from practicing yoga gave me immense satisfaction. I decided that it was my life’s calling to become a yoga instructor. I also continued increasing my knowledge through regular sessions with my guru.</p><p></p><p>I <a title=\"https://www.myyogateacher.com/signUp\" href=\"https://www.myyogateacher.com/signUp\">practice yoga</a> and continue on the path to increase my knowledge and achieve complete liberation. </p><p></p>"},"category":["therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>My journey into yoga began as a child.</p><p></p><p>Yoga was part of our school curriculum and the regular practice was fascinating and fun. Fast forward a few years, the keen interest rekindled and I wanted to pursue learning yoga from a guru. I am grateful to my guru, from whom I not only learnt the asanas but also philosophy of yoga. During the process of daily classes and practice, I was absolutely in love with yoga and the yogic way of life. I felt an immense change with a sense of physical well-being and mental calmness.</p><p></p><p>After years as a Montessori teacher, I constantly struggled with acute body pains. With long days on my feet and managing a roomful of children, my body felt broken. After a few false starts, I found a <a\n            class=\"inline-cta\"\n            id=92b25237-0e94-4c4d-a68a-9b65e8d5a9a8\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckfqyywko01x10178r815xdty&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Remain Calm&entity_slug=remain-calm&page_or_popup=/articles/remain-calm&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"92b25237-0e94-4c4d-a68a-9b65e8d5a9a8\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Remain Calm\"\n            data-slug=\"remain-calm\"\n            <u>yoga instructor</a></u>        \n            </a>, who put me on a path to healing my body. I could feel the benefit of regular yoga classes with reduction of the pains and the energy I found to continue as a teacher. </p><p></p><p>During the years as I practiced yoga, I have had to deal with various life events including my child’s health. But, having continued practicing yoga and following the philosophy of yoga in my daily life – I found the ability within me to face the pulls and pushes of life. The ability to maintain my mental and emotional equilibrium has been a life changing learning.</p><p></p><p>My journey with yoga took an unexpected but serendipitous turn, when a friend asked me to teach her yoga. I had recently moved to Boston and was figuring out my life’s calling. Teaching my friends yoga and sharing the bounty that I have received from practicing yoga gave me immense satisfaction. I decided that it was my life’s calling to become a yoga instructor. I also continued increasing my knowledge through regular sessions with my guru.</p><p></p><p>I <a title=\"https://www.myyogateacher.com/signUp\" href=\"https://www.myyogateacher.com/signUp\">practice yoga</a> and continue on the path to increase my knowledge and achieve complete liberation. </p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"remain-calm","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","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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Fast forward a few years, the keen interest rekindled and I wanted to pursue learning yoga from a guru. I am grateful to my guru, from whom I not only learnt the asanas but also philosophy of yoga. During the process of daily classes and practice, I was absolutely in love with yoga and the yogic way of life. I felt an immense change with a sense of physical well-being and mental calmness.\\n\\nAfter years as a Montessori teacher, I constantly struggled with acute body pains. With long days on my feet and managing a roomful of children, my body felt broken. After a few false starts, I found a \\nyoga instructor\\n, who put me on a path to healing my body. I could feel the benefit of regular yoga classes with reduction of the pains and the energy I found to continue as a teacher. \\n\\nDuring the years as I practiced yoga, I have had to deal with various life events including my child’s health. But, having continued practicing yoga and following the philosophy of yoga in my daily life – I found the ability within me to face the pulls and pushes of life. The ability to maintain my mental and emotional equilibrium has been a life changing learning.\\n\\nMy journey with yoga took an unexpected but serendipitous turn, when a friend asked me to teach her yoga. I had recently moved to Boston and was figuring out my life’s calling. Teaching my friends yoga and sharing the bounty that I have received from practicing yoga gave me immense satisfaction. I decided that it was my life’s calling to become a yoga instructor. I also continued increasing my knowledge through regular sessions with my guru.\\n\\nI \\npractice yoga\\n and continue on the path to increase my knowledge and achieve complete liberation. \\n","html":"<p>My journey into yoga began as a child.</p><p></p><p>Yoga was part of our school curriculum and the regular practice was fascinating and fun. Fast forward a few years, the keen interest rekindled and I wanted to pursue learning yoga from a guru. I am grateful to my guru, from whom I not only learnt the asanas but also philosophy of yoga. During the process of daily classes and practice, I was absolutely in love with yoga and the yogic way of life. I felt an immense change with a sense of physical well-being and mental calmness.</p><p></p><p>After years as a Montessori teacher, I constantly struggled with acute body pains. With long days on my feet and managing a roomful of children, my body felt broken. After a few false starts, I found a <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga instructor</a>, who put me on a path to healing my body. I could feel the benefit of regular yoga classes with reduction of the pains and the energy I found to continue as a teacher. </p><p></p><p>During the years as I practiced yoga, I have had to deal with various life events including my child’s health. But, having continued practicing yoga and following the philosophy of yoga in my daily life – I found the ability within me to face the pulls and pushes of life. The ability to maintain my mental and emotional equilibrium has been a life changing learning.</p><p></p><p>My journey with yoga took an unexpected but serendipitous turn, when a friend asked me to teach her yoga. I had recently moved to Boston and was figuring out my life’s calling. Teaching my friends yoga and sharing the bounty that I have received from practicing yoga gave me immense satisfaction. I decided that it was my life’s calling to become a yoga instructor. I also continued increasing my knowledge through regular sessions with my guru.</p><p></p><p>I <a title=\"https://www.myyogateacher.com/signUp\" href=\"https://www.myyogateacher.com/signUp\">practice yoga</a> and continue on the path to increase my knowledge and achieve complete liberation. </p><p></p>"},"category":["therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}