Restorative

{"posts":[{"title":"Yoga for Sleep: How Yoga Helps You Get Your Zzzzz’s","coverUrl":"vb9kfvbm9y53vmbu6cw0.jpg","slug":"yoga-for-sleep","content":{"text":"There is a lot of controversy on how much sleep the human body needs to survive and thrive. Short 4-hour bursts or a full 8 hours? Are cat naps ok? What about sleeping 10 or even 12 hours?\\nWe’re not here to tell you how much sleep you should get, but we \\nare\\n here to provide you with natural solutions for insomnia and to tell you how to obtain a truly restful, restorative sleep.\\nStudies show that yoga improves sleep in several ways, which we’ll talk about shortly. But first…\\nHi, I’m Bodhi! One of the yoga instructors here at MyYogaTeacher. Not only do I have over 500 hours of teacher training, I also have a Masters of Science in yoga and consciousness. And I truly believe in the power of yoga to improve sleep quality and the amount of sleep you get. \\nSleep is therapeutic and helps the body heal in so many ways! That’s why I love teaching yoga classes and workshops that help you get your zzzzz’s!\\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!\\nHow does yoga impact your sleep?\\n\\n\nDo you snore?\\nMany people struggle with snoring and sleep apnea, which interferes with sound sleep. When you snore, your body is not receiving the same amount of oxygen it does when you are breathing normally, sometimes because the airway is obstructed by the relaxation of the tongue but there are other reasons too. \\nSnoring is often attributed to weak respiratory muscles and narrowed airway passages. It can also be caused by too much pressure being placed on the vagus nerve if you are overweight or have a larger than average neck circumference. \\nYogic breathing exercises improve sleep by strengthening the muscles used to breathe. Yoga classes for sleep are often focused on breathwork, stretching and lengthening the muscles of the neck and chest, and opening up the airway passages.\\nIn return you may not only snore less (or not snore at all), but your body is receiving more oxygen, increasing your oxygen saturation, and improving sleep quality two fold!\\n\\n\\nDo you struggle with falling asleep or staying asleep?\\nThe two main reasons people struggle with falling asleep or staying asleep are:\\nLack of movement or exercise throughout their day\\nMental, emotional, physical stress or anxiety \\nFrequent movement and regular exercise are an important part of healthy sleep patterns. If you are sedentary a large portion of the day and do not take the time to move your body, you may struggle with falling and staying asleep.\\nWhen this happens, many people seek out natural and prescribed remedies for their sleep disturbances.\\nHowever, a regular yoga practice improves sleep quality more holistically and naturally than any supplements or prescribed medications! Not only are you able to get your daily dose of exercise during a yoga session, your muscles are stretched and tension is released physically, mentally, and emotionally.\\nHere are just some of the ways yoga helps to release tension so you can get the sleep you need:\\nReduces pain in back, shoulders, and joints\\nReleases negative thoughts and emotions\\nCalms mind \\nRelaxes muscles \\nReleases hormones that calm body physiologically\\n\\n\\n\\nDoes your body release enough melatonin?\\nTaking a melatonin supplement is a common way people combat insomnia. But did you know that one melatonin supplement contains more melatonin than your body makes naturally? Even the lowest dose.\\nYoga improves sleep health through the cultivation of mindfulness. Whether you’re practicing mindfulness meditation or are developing mindfulness through the physical practice of yoga, more mindfulness means more melatonin!\\nWith the release of more melatonin, you can fall asleep more easily and naturally.\\n\\nTips on how to use yoga to sleep better\\nKnowing, now, that yoga improves sleep quality and quantity, you might be wondering where to start and what types of yoga to try for optimal sleep! I’ve got you!\\nFollow these tips for the best results:\\nDon’t practice yoga in your bedroom. Your brain should always associate your bedroom with sleep, not exercise or electronic devices.\\nHave a designated, quiet space for your evening yoga practice.\\nKeep all props you need for your practice close by, within arm’s reach.\\nWear comfortable clothing.\\nMake yoga for sleep the last thing you do before going to bed.\\nTry these best types of yoga for sleep: Yoga nidra, yin yoga, hatha yoga, or restorative yoga\\n\\nNeed more guidance? Many of our yoga teachers here at MyYogaTeacher are experts in teaching yoga for better sleep! We can definitely help you get your zzzzz’s!\\nAt MyYogaTeacher, we have members from all walks of life, religions, and all ages, shapes, sizes, and abilities! 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:\\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"},"createdAt":"2022-06-24T16:06:49.075383+00:00","author":{"name":"Bodhi","pictureUrl":null,"teacherMytSlug":null},"category":["restorative"]},{"title":"4 Secrets of How Yoga Prevents Spinal Deterioration As You Age","coverUrl":"ngozsw6y1tjnktrz854l.jpg","slug":"yoga-prevents-spine-problems","content":{"text":"It should come as no surprise to you that joints and bones deteriorate as we age. Mainstream media would have us think that we can look and feel eternally youthful until we die. But that simply isn’t true.\n⁠\n⁠Aging is natural. Aging \\ngracefully\\n takes work!\\nOne of the biggest struggles many people face as they age is back pain due to spinal deterioration and degenerative disc disease. \\nEven long time practitioners of yoga will, eventually, experience back pain and spine limitations.\\nWe love a good group yoga class as much as the next yogi, but sometimes we need more guidance in our yoga practice to help us navigate the physical changes and challenges that present themselves during our later years of life.\\nThe good news? Yoga helps prevent back pain due to spinal deterioration. As a matter of fact, yoga delays – \\nand can prevent\\n – the onset of spinal degeneration. And we’re going to dish the deets on how!\\nIf you’re on the hunt for more guidance on how to cure back pain and prevent spinal deterioration, or just looking for expert instruction and personalized attention, we invite you to \\ncheck out MyYogaTeacher’s 1:1 classes with your 2-week free trial here! \\n\\nWith MYT’s 1:1 Membership Plans, you get private, personalized sessions with your favorite yoga teachers, unlimited group classes (over 35 different ones), and recordings of your 1:1 sessions \\nand\\n group classes! \\nThis is especially helpful for yogis who are experienced but are ready to up their yoga game and experience even \\nmore\\n benefits from their yoga practice.\\nNow, on to the secret sauce to how yoga helps prevent late-life back pain and problems.\\n\\n\\n 1. Yoga elongates your spine.\\n\nOne of the primary sources of degenerative disc disease is spinal compression. Spinal compression increases inflammation in the spine and causes friction in the discs.\\n\\nStudies show\\n that yoga instructors who have been practicing yoga for 10 years or more have significantly fewer signs, if any, of degenerative disc disease compared to those who don’t practice yoga or those who haven’t practiced yoga long or consistently.\\nWith the number of people in the United States spending more and more time sitting for work or leisure activities, it’s a fair assumption that diseases of the spine may well be on the rise.\\nOf particular note, these same studies discuss the importance of proper alignment when practicing yoga and how inadvertently doing poses wrong can harm your spine. \\nSo if you’re unsure about whether you’re aligned or not during your practice, we encourage you to seek out a yoga teacher or advanced yogi who can help with that!\\n\\n\\n2. Yoga decreases weight-bearing on the spine.\\nYour skeleton literally bears a lot of weight, particularly your spine. Think about how much weight your cervical spine holds – an average of 11 lbs!\\nThat’s right. Your neck is composed of 7 vertebrae and is responsible for holding up (and keeping safe) your head, which averages about 5 kg or 11 lbs. While the rest of your spine is pretty sturdy and capable of holding up to about 1,000 lbs, it is still significantly affected by the weight it carries, especially if there is excess weight around your midsection.\\nReducing the weight on the spine allows for more nutrients to diffuse into the discs. Ever wonder why you feel so light and airy and radiant when you finish your yoga practice? \\nYep, it’s because you gave your body more nutrients and oxygen!\\nSounds simple, right? But sometimes you just don’t know all the right moves for \\nyour\\n body to get the most out of your yoga practice.\\nIf that’s the case, regular 1:1 sessions with an experienced yoga teacher (either virtually or in person) might be exactly what you need!\\n\\n\\n3. Yoga increases muscle strength.\\nIf you’ve been practicing yoga for a while, you already have firsthand experience with how yoga improves your strength and mobility.\\nYoga not only strengthens the tiny muscles surrounding your spine, but a regular yoga practice protects your spine from deterioration by building up your core and improving your posture. Two things that definitely impact your spinal health.\\nDegenerative disc disease and spinal deterioration are considered a “normal” part of aging. By the age of 40, most people have at least one degenerative disc. By the age of eighty, 80% of the American population has severe spinal deterioration.\\nExercise of almost any kind is shown to help reduce signs of aging, particularly in your spine. However, yoga has an even greater positive impact on spinal health because of the multi-faceted benefits it provides!\\nWhile Hatha yoga is the most popular form of yoga because it’s gentle and slower, experienced yogis may practice other forms of yoga that benefit spinal health, such as Ashtanga and Iyengar.\\nHowever, if practiced wrong, those practices may injure instead of heal and prevent spinal disease, causing back pain and limited movement.\\nIf you’re interested in growing in your yoga journey but are not sure about the quality of your form, your alignment, or are trying to cure your back pain, \\nwe encourage you to check out the 1-on-1 plans MyYogaTeacher has available!\\n\\nMaking personalized attention from expert yoga instructors affordable and accessible is important to us because we truly believe in the power of yoga to heal!\\nNot all forms of exercise specifically improve posture and muscle strength around the spine like yoga does.\\n\\n\\n4. Long-term yoga practice reduces inflammation\\nWe’ve talked about how yoga reduces inflammation in the body before. But when we think of inflammation, we don’t tend to think about the spine.\\nStress responses produce systemic inflammation, which means no area of the body is immune. Injuries and surgeries also cause inflammation. Pain, in general, emotional, mental, or physical, increases cortisol levels.\\nWhen the muscles surrounding the spine are inflamed, back pain ensues, even if that inflammation isn’t directly from spinal issues.\\nA regular yoga practice reduces back pain. Yoga cures back pain too!\\nOne of the primary benefits of yoga is reduced inflammation in the body, a result of lower stress levels. Spinal deterioration is often more progressive when there is consistent inflammation in the muscles surrounding the spine.\\nThis means that the more you regularly practice yoga, the less back pain you will experience.\\nNot only are you preventing back issues by strengthening your spinal muscles and core, you're relieving tension with stretches and reducing friction between the vertebrae and discs due to reduced levels of inflammation.\\nMaybe you’re an experienced yogi who knew this already. Maybe you’re not! Or maybe you are at an age where protecting your spine and preventing spinal problems is more challenging than it was a decade or two ago.\n⁠\n⁠Whatever the case, MyYogaTeacher is here to help! When 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!\\n\n\n"},"createdAt":"2021-11-24T15:47:15.123194+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["therapy","restorative"]},{"title":"Yoga For Your Complexion: Reduce Acne, Pigmentation, and Dull Skin With These Moves","coverUrl":"cynqi55mnqwrnemn7n2a.jpg","slug":"yoga-for-your-skin","content":{"text":"Let’s be clear. \\nSome\\n forms of skin pigmentation are due to genetics and hereditary factors. And wrinkles are a natural sign of aging. There is absolutely nothing wrong (and everything beautiful) with characteristics of your skin that come with time or are a part of you from birth!\\nThat’s not what we’ll be talking about here.\\nWhat about acne? What about changes in complexion and skin pigmentation that don’t come from those things mentioned above?\\nThe causes of dull skin tone, acne, and other complexion issues may vary. They’ll be discussed below, but you also want solutions, help for skin issues.\\nYoga is an amazing source of renewal and health for your complexion! \\nFace yoga\\n is also a thing. Let’s talk about how yoga helps your complexion and produces glowing, healthy skin.\\nNot familiar with face yoga? Check out my \\nFace Yoga class\\n on MyYogaTeacher! We welcome any and all who are looking to tighten, tone, and improve their complexion. And if you’re not familiar with MyYogaTeacher yet, \\nget your 2-week free trial here\\n and join in on any of the 35+ group classes offered. There is literally something for everyone and so many amazing yoga teachers!\\nReasons for dull skin, acne, and pigmentation\\nWhile yoga improves your complexion, it doesn’t cure all the things you feel are wrong with your skin. Does yoga reduce fine lines and wrinkles? Absolutely! Does it help even out skin tone and improve acne issues? Of course.\\nBut addressing the root cause of your skin issues is an important step to improving your skin. Take a look as some of the causes of dull skin, acne, and pigmentation below:\\n\\n>> Dehydration\\n - Not drinking enough water affects your skin in more ways than one!\\n>> Sun damage\\n - Wearing a daily sunscreen helps prevent this and protect your delicate face skin.\\n>> Hormone changes\\n - Pregnancy, contraceptives, processed foods, and natural aging are all causes of hormone changes that can affect your skin.\\n>> Inflammation\\n - Harsh chemicals, acne, psoriasis, and exposure to toxins in the air can all contribute to skin pigmentation and other skin issues.\\n>> Pollution\\n - Free radicals in the environment damages collagen and stimulate pigment production over time.\\n>> Diet\\n - Lack of nutrients (vitamins and minerals) contributes to unhealthy skin.\\n>> Smoking\\n - The nicotine from smoking constricts blood vessels, reducing the amount of oxygen to the skin, causing fine lines and wrinkles.\\nWe could go on, but these are the most common reasons for skin problems. Yoga for skin and face will help your body release toxins and bring vital nutrients to the surface of your skin, but it certainly helps to also drink plenty of water, wear sunscreen and moisturizer, and eat a healthy diet with lots of fruits and vegetables.\\nHow yoga benefits your skin\\nIt has been said that what’s going on inside your body shows up on your face – literally. Stress, tension, bad eating habits, dehydration, trauma, mental health issues, not enough sleep. All of those things are reflected through the delicate skin tissues.\\nWhen your overall health is good, your face tends to show it!\\nA regular yoga practice (whether it’s face yoga or not) is a great way to consistently improve and maintain a healthy, glowing complexion.\\nYoga removes skin impurities\\nThe buildup of heat in the body from many forms of yoga causes the body to sweat, which removes impurities from the body and skin.\\nSweat releases a natural antibody called dermcidin that fights bacteria. \\nBecause impurities are a primary source of acne, yoga reduces acne via sweat and internal toxin release\\nYoga heals damaged skin\\nYogic breathing increases the amount of oxygen received by the body and is essential in skin cell regeneration.\\nWhen the blood contains high oxygen levels, it provides vital nutrients to the surface of the skin, preventing and even reversing the damaging effects of free radicals and sun exposure.\\nYoga increases skin elasticity\\nFace yoga, in particular, firms and tones the muscles under the skin, which reduces fine lines and wrinkles\\nYoga also helps reduce stress, anxiety, and depression, all of which can cause us to frown, scowl, or have many other facial expressions that contribute to fine lines and wrinkles. A regular yoga practice can prevent us from making facial expressions that decrease the skin’s elasticity.\\nYoga regulates hormone production\\nAn over or underproduction of various hormones is a common cause of pigmentation, dull skin, and acne. Causes are often due to stress, anxiety, pregnancy, natural changes in the body, and processed foods.\\nA regular yoga and meditation practice has been scientifically proven to regulate hormone levels over time, thereby improving or even eliminating some of the causes of skin issues.\\nYoga is historically an avenue to holistic health. If you’re tired of trying all the latest and greatest products (natural or not) for your skin, yoga may just be the thing you’re missing! Be patient, though. Nothing gets better overnight. Give your practice some time.\\nYoga poses for glowing skin\\nTry these yoga moves for your skin below to get started on improving your complexion. Warm up your body first by doing a few sun salutation sequences. If you’re not familiar with those, \\nhere’s an article on what they are and how to do them\\n!\\n1. Yoga Mudrasana (Yogic Seal)\\nStay for a minute or two in this pose, breathing normally, and you’ll feel your face become flush with fresh oxygen!\\n\\n\\n\\n2. Vakrasana (Half Seated Spinal Twist)\\nTwisting poses are a great way to help your internal organs release toxins, increase blood flow, and reduce stress, which stabilizes your hormones. Do this pose on each side and hold for 10 deep breaths.\\n\\n\\n\\n3. Matsyasana (Fish Pose)\\nThis pose stimulates your thyroid gland, which regulates hormones. Imbalance hormones can cause acne and dull skin. Fish pose also encourages deep breaths, which brings more oxygen and nutrient-rich blood to the surface of the skin. Hold for 10 breaths.\\n\\n\\n\\n4. Bhujangasana (Cobra Pose)\\nSimilar to upward facing dog pose, cobra pose opens up the chest, allowing more air to enter the lungs with each breath. It also stimulates the thyroid gland and strengthen and tones the neck and face muscles.\\n\\n\\n\\n5. Uttanasana (Standing Forward Bend)\\nYou may already be familiar with this pose, especially if you did a sun salutation sequence before trying these! Inversion poses like this one are anti-gravity and anti-aging poses that also bring oxygen and nutrients specifically to your face and scalp. Stay here for at least 5 breaths and let your head dangle gently, or even sway side to side.\\n\\n\\n\n\nI hope you’ve found this article helpful! Whether you need more guidance on how to use \\nyoga \\nto improve your complexion or you’re an experienced yogi looking to transform your complexion, I’d love to have you try my\\n Face Yoga class\\n on MyYogaTeacher! All are welcome there!\\n\\nAnd if you haven’t yet checked out the MyYogaTeacher platform, \\nI invite you to grab your 2-week free trial here.\\n No credit card required! You can take a few or as many yoga classes as you’d like for free during your trial period. Take advantage of the many different types of yoga classes taught by highly experienced yoga instructors from the birthplace of yoga, India!\\nHope to see you there!"},"createdAt":"2021-11-10T14:11:17.594796+00:00","author":{"name":"Kanika","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","restorative"]},{"title":"Improving Lung Function: How Yogic Breathing Helps Asthmatics","coverUrl":"cjsiteos23b0e7wtxfem.jpg","slug":"yoga-breathing-for-asthma","content":{"text":"With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.\\nHowever, the air quality creates distinct problems for people who suffer from asthma.\\nIf you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.\\nBut particularly for asthmatics.\\nThat’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, \\nTherapeutic Yoga for Asthma and Sinus\\n teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.\\nYou can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, \\nyou can grab your 2-week free trial here and try mine and 35+ other types of yoga classes\\n. There’s something for everyone!\\nI want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.\\nInspiration vs. Expiration\\nFor people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.\\nWhen an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.\\nMany things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.\\nVarious types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.\\nTypes of pranayama for asthmatics\\nAll forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.\\nBreathing is life.\\nIn yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.\\nSasankasana pranayama\\nIn patients with mild-to-moderate asthma, this form of breath work is beneficial. \\nTo perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.\\nWhile inhaling, raise both arms up, palms facing out. Arch backwards gently.\\nWhen you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).\\nThere are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.\\n\\n\\nAnuloma viloma pranayama (alternate nostril breathing)\\nOften thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.\\nBesides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:\\nOptimizes lung function\\nReduces snoring\\nHelps with insomnia\\nHelps treat migraines\\nAssists with weight management\\nHere are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.\\nClose your right nostril (following the image below) and inhale through your left to a count of 4.\\nPinch both nostrils closed and hold the breath to a count of 16.\\nRelease your right nostril and exhale fully through it to a count of 8.\\nKeeping this position with your left nostril closed, inhale through your right to a count of 4.\\nNow close both nostrils and hold the breath to a count of 16.\\nRelease your left nostril and exhale fully through it to a count of 8.\\n\\n\\nBhramari pranayama\\nBhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! \\nAlso known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.\\nWhile making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.\\nI highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.\\nInterested in learning more about this one? Shoot me a message when you sign up for my \\nTherapeutic Yoga for Asthma and Sinus class!\\n We’ll work on it together!\\nModified Omkar pranayama\\nThis breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.\\nOmkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.\\nThe normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.\\nThis is another breathing technique that I advise you consult an experienced yoga instructor about!\\nConscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.\\nIf you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. \\nGrab your free 2-week trial here and join us\\n for one or many of the various live group classes offered!."},"createdAt":"2021-08-26T11:36:26.257024+00:00","author":{"name":"Neelami","pictureUrl":null,"teacherMytSlug":null},"category":["therapy","anxiety","restorative"]},{"title":"7 Yoga Poses That Positively Impact Your Thyroid Function","coverUrl":"nvq7ezupqfiekkejdf3y.jpg","slug":"yoga-for-thyroid","content":{"text":"Did you know that approximately 20 million Americans suffer with thyroid disorders? Women more than men.\\nThere is probably not a cell in your body that isn’t affected by your thyroid, a little butterfly-shaped gland at the base of your throat. Though it may be little, it is definitely fierce!\\nThe thyroid gland produces hormones that control metabolism (that thing people are always saying makes them fat), muscle and digestive function, bone maintenance, and brain development.\\nThat’s a lot!\\nWhich is exactly why we want to talk about ways therapeutic yoga can help people who suffer from problems with an underactive or overactive thyroid.\\n[CTA-DEFAULT]\\nIn the meantime, I’ll show you some yoga poses that positively impact your thyroid function!\\n1. Shoulder Stand\\nOne of the key benefits of practicing shoulder stand is it brings increased blood flow to the thyroid. Researchers believe circulation to the thyroid gland (or lack of) can play a huge role in whether it is working properly or not.\\nNot to mention, inversion poses increase blood flow to the heart and brain as well!\\nBe mindful of how you feel in this pose, and do not turn your head from side to side. Head and neck should remain in neutral position to prevent injury.\\n\\n\\n2. Plow Pose\\nSimilar to shoulder stand, plow pose stimulates the thyroid and increases circulation to that area of the neck. However, yogis who are overweight or have larger breasts may find this pose too difficult or may struggle to breathe properly. If this happens, slowly lower out of the pose and do a modified version with your feet simply propped up against a wall with a pillow or bolster under your head.\\nIn the modified version, your legs should be straight up with your bottom touching the base of the wall.\\n\\n\\n3. Fish Pose\\nFish pose is an excellent pose for beginners and helps stretch out the muscles of the neck and the thyroid gland, allowing blood to circulate to and through it more easily.\\nThis pose can also be practiced with or without blocks, as seen in the images below! For yogis who do not have a lot of flexibility in their back and shoulders, blocks will make this pose more comfortable and passive versus active.\\n\\n\\n\\n\\n\\n4. Bridge Pose\\nBridge pose is also helpful for stretching out the neck muscles and improving circulation to the thyroid gland. Additionally, this pose is effective in relieving headaches and treating asthma!\\nSimilarly to other poses mentioned above, be mindful of your head and neck placement in this pose. It is not advisable to turn your head while performing bridge pose. Also, if you’re unable to reach your heels, simply reach as far as you are comfortably able to or clasp your hands together underneath you.\\n\\n\\n5. Cobra Pose\\nThis pose is an excellent way to stretch your throat, abdominal muscles, quads, and lower back! Almost any pose that opens up the throat and brings better circulation to the thyroid gland and surrounding tissues is helpful for relieving symptoms of hypo- or hyperthyroidism.\\nIf you’re not familiar with some or all of these poses, be sure to check out my class, Therapeutic Yoga for Thyroid on My Yoga Teacher!\\n\\n\\n6. Upward Bow Pose\\nWhile this pose may be too difficult for beginner yogis, it can be modified and is very beneficial for the thyroid and pituitary glands. It also strengthens the arms, shoulders, and abdominal muscles. This pose not only lengthens the neck muscles around the thyroid but also allows for better circulation to that area.\\n\\n\\n7. Supported Headstand Pose\\nSupported headstand pose is an advanced move, so if you’re unfamiliar with it, maybe skip this one. However, if you’re able to safely perform this pose, it is incredibly helpful! It acts directly on the thyroid gland. \\nThis pose helps bring blood flow to the heart as well as stimulating the brain’s pituitary and pineal glands.\\nSupported headstand pose should not be performed without prior yoga experience and should be performed under the supervision of an experienced teacher for the first time.\\n\\n\\nSigns you may have a problem with your thyroid\\nWhile there are many signs of thyroid dysfunction that can look like symptoms of other things, I thought I’d give you some surefire signs that you might want to see your doctor and have your thyroid tested!\\nSo here you go:\\nUnexplained weight loss or weight gain (or finding it hard to lose or gain weight)\\nExtreme fatigue not related to lack or sleep/rest\\nMemory problems\\nHair loss\\nConstipation\\nDepression\\nFeeling colder than usual\\nIf any of these are troubling you, please reach out to your doctor! And remember that yoga is an excellent complement to traditional medicine for thyroid issues.\\nIf you haven’t checked out My Yoga Teacher yet, I hope you’ll \\ngrab your 2-week free trial\\n and try out as many of the 35+ different group yoga classes they offer! Including mine! It’s such an amazing network of yogis from all walks of life, all fitness levels. And most of the yoga instructors are experienced experts from the birthplace of yoga, India!\\nJoin us on the mat!"},"createdAt":"2021-08-18T18:18:01.031661+00:00","author":{"name":"Neelmani","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","restorative"]},{"title":"Yoga For Diabetics: How Yoga Helps Cure and Prevent Type II Diabetes","coverUrl":"uwnz0l1sgdmmxmggwzjd.jpg","slug":"yoga-for-diabetics","content":{"text":"While Type I diabetes is often not preventable (and mostly due to genetics or environmental factors), Type II diabetes is running rampant in America. \\nAs a matter of fact, 90-95% of people with diabetes have Type II.\\nType II diabetes is preventable and even curable! And yoga is a natural and holistic way to do just that. \\nBecause diabetes is the cause of secondary health issues like neuropathy, infections, immune problems, kidney issues, eye damage, and heart disease, I wanted to make sure all people had access to therapeutic yoga designed specifically for diabetics.\\nThat’s why I started teaching a \\nTherapeutic Yoga for Diabetes class\\n on MyYogaTeacher! If you haven’t become an MYT member yet, I encourage you to\\n take advantage of their 2-week free trial.\\n You’ll have access to my class and 35+ other classes, one of which will surely meet your needs!\\nIn the meantime, I felt it was important to discuss exactly how yoga helps cure and prevent this terrible disease.\\n1. Yoga encourages behavioral changes\\nEven though yoga is an ancient practice, it is just now starting to be recognized worldwide as a practical and applicable treatment for many types of illnesses, including Type II Diabetes.\\nWhile yoga is traditionally seen as a spiritual practice of enlightenment, it is, just as importantly, a practice of health management. Studies show that the mind-body connection that results from a regular yoga practice is directly linked to improved dietary lifestyles and medication compliance.\\nYoga provides plenty of opportunities for self-awareness, reflection, and behavioral changes.\\nAlso, the meditation aspect of therapeutic yoga for diabetics reduces mindless eating practices that occur when we’re stressed out, burnt out, or emotional. This is called mindful eating.\\nStopping the cycles of emotional and binge eating is a huge part of healthy lifestyle changes, but especially crucial for Type II diabetics!\\nMindful eating is proven to help people increase their intake of fruits and vegetables and take more notice of actual hunger cues versus eating out of boredom or stress. \\nA consistent yoga practice also improves discipline. Being more disciplined often carries over into other parts of life! Disciplined eaters focus more on food nutrition (eating to fuel your body) and less on random eating.\\nAnd because yoga meets you where you are, it’s an easy exercise for anyone to start at any age! Which means you are more likely to keep practicing it. Weight loss can be an effective treatment for Type II Diabetes. Yoga definitely helps with that!\\n2. Yoga creates positive psychological changes.\\nEarlier, I mentioned stress eating, boredom eating, and emotional eating. All of which are often harmful to your health.\\nIf you haven’t read some of our other articles about how yoga affects your mental health, you might want to check out \\n“Five Ways Meditation Can Start Improving Your Life Right Now”\\n  or \\n“How Yoga Helps You Handle Trying Times in the New Year.”\\n\\nBoth of those are great!\\nBut for now, I can give you some ways yoga specifically helps Type II diabetics manage their mental health better, which helps prevent those harmful eating patterns while also benefiting your glucose levels!\\nYoga for diabetics includes meditation, which reduces stress, relaxes muscles, and relieves tension, several things that specifically help diabetics feel better.\\nHormones and chemicals such as serotonin, endorphins, and oxytocin are released into the body during yoga, which alters your mood in a positive way, preventing emotional eating.\\nThe consistent practice of yoga is shown to cause physical changes to the brain, which have psychological side effects like more mental stability, the ability to handle stress better, and faster reactions to stimuli.\\nYoga \\nis\\n meditation. It’s not just a physical exercise. It’s a spiritual practice! But it doesn’t have to be related to religion. \\nMany people are hesitant to start a yoga practice because they’ve been led to believe it’s religion-based. I feel it’s important for everyone to understand that yoga \\nis\\n spiritual in the sense that it helps you become self-aware and more aware of the world around you. It teaches us how to bring harmony to our inner and outer world, how to be more compassionate, kind, and loving to ourselves \\nand\\n others.\\nAnd all of those things help us feel better mentally and physically! Which leads us to the last way that yoga helps diabetics.\\n3. Yoga promotes physiological changes.\\nWhat are physiological changes? Changes in the normal function of the human body. In this case, a regular therapeutic yoga practice for diabetics creates a whole multitude of positive changes in the body!\\nLet’s go over some of them:\\nYoga helps lower body weight and increases exercise tolerance (which means exercise gets easier faster and you can tolerate more sooner).\\nYoga literally reduces triglycerides and free fatty acids in your blood, which reduces your bad cholesterol and improves heart health.\\nA regular yoga practice improves immunity and reduces inflammation – two huge factors that diabetics struggle with.\\nTherapeutic yoga for diabetics (specifically) increases insulin secretion and decreases insulin resistance! This means fewer insulin shots and less money spent on insulin for diabetics.\\nYoga improves cardiac function and reduces the risk of cardiac events, one of the primary causes of sudden death in diabetic patients.\\nRegular yoga practice improves glycemic control without increasing your body weight. In fact, as discussed earlier, you’re likely to \\nlose\\n weight!\\nWithout going into all the technical, scientific jargon, suffice it to say that yoga changes your body at a cellular level. And because of that, the improvements listed above are, quite literally, \\ngood\\n side effects!\\nPlus, who \\ndoesn’t\\n want to lose weight, improve cholesterol levels, have better immunity, less inflammation, and a healthier heart?!\\nEveryone can benefit from yoga, but especially diabetics. Type II Diabetes is controllable, preventable, and curable. Without medication, even. But definitely consult your doctor before stopping any prescribed medications!\\nAre you diabetic? I’d love the opportunity to help you feel better, healthier, and more energetic! Check out my class, \\nTherapeutic Yoga for Diabetes\\n on myYogaTeacher. All are welcome there. \\nAnd if you haven’t grabbed your 2-week free trial of myYogaTeacher yet, you can do that here!\\n\\nI hope to see you there!"},"createdAt":"2021-08-11T17:18:45.258817+00:00","author":{"name":"Neelmani","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","restorative"]},{"title":"What Causes Pigmentation and Dull Skin","coverUrl":"sgny9bgp0stp94uoridl.jpg","slug":"pigmentation-and-dull-skin","content":{"text":"First things first, pigmentation is very normal, and you shouldn’t be sad to have it, because just like wrinkles, pigmentation can also be a sign of ageing, but but but…. There are many things you can do to prevent and reduce it. Let’s dive into it!\\nWhat causes pigmentation in the first place?\\nSun damage is the most common cause of skin pigmentation and burns; sometimes, certain medications could also trigger pigmentation. \n\nThe most common cause of skin pigmentation and burns; dark patches and dark spots, uneven skin tone could also be sometimes triggered by certain medications, or if you recently gave birth, experiencing body and face pigmentation because of all the crazy hormones is pretty common too. \n\nIf you recently gave birth, experiencing body and face pigmentation is common because of all the crazy hormones.\\nFinally, if you have entered your menopause recently, you might have experienced hot flashes, sleep interruptions, changes in mood or more pigmentation on your face.\\nHowever, it’s normal to experience this as we move from one life stage to another. \\n[CTA-DEFAULT]\\nHere are a few handy tips to prevent and reduce pigmentation:\\nFirst and foremost, swear to protect yourself from the sun with an SPF40+ sunblock, hats and sunglasses. Yes, even on the days it’s visibly cloudy, the harmful UV rays are ever-present.\\nAdding to that, a healthy diet full of fresh fruits and veggies, significantly those rich in vitamin C, will help you to maintain healthy skin in the long term. Vitamin C has brightening properties that can help heal blemishes and reduce hyperpigmentation.\\nAnd Finally, \\nface yoga and massages\\n will help you eliminate unwanted \\npigmentation\\n by boosting blood circulation, regulating lymphatic drainage and the skin cells regeneration process, and increasing collagen and elastin production, resulting in a natural shift to glowing radiant and even skin tone.\\nIt’s easy, quick to follow and quite therapeutic too. If you're interested in getting rid of Pigmentation, you can \\nclick here to try my “Yoga for Healthy Hair and Skin”\\n class to learn and practice face yoga drills and techniques for easier management."},"createdAt":"2021-07-14T08:37:43.422018+00:00","author":{"name":"Rashika","pictureUrl":null,"teacherMytSlug":null},"category":["fitness","restorative"]},{"title":"Grow and Glow: 4 Ways Yoga Helps Your Skin and Hair","coverUrl":"cknabgsso4cxb0c80ev4250xl.jpg","slug":"yoga-for-skin-and-hair","content":{"text":"You know you’re at least a tiny bit jelly of that one person who has the most amazing hair and perfect skin. Or maybe you are that person already! (Good for you!)\\n\\nFor many people, growing a thick, healthy mane of hair they’re proud of is hard. Like, really hard! Not everyone is fortunate enough to be blessed with beautiful hair and skin. Sometimes we have one but not the other, right?\\n\\nThe fact is no one’s perfect. And that’s, of course, beautiful in and of itself! \\n\\nBut we’re here to tell you a regular yoga practice helps you have healthy hair and skin. I talk more about this in my \\nYoga for Healthy Hair and Skin Class \\non myYogaTeacher, so if you’re still interested after reading this, hop on over and check it out!\\n\\nNot a MYT member? That’s ok too! \\nGrab your MyYogaTeacher 2-week free trial here\\n and get access to my class and tons of others here. \\n\\nIn the meantime, let’s go over some ways yoga promotes healthy skin and hair!\\n\\n\\n1. Breath is life\\n\\nIf you’re not a yogi or you’re a new yogi, you’ve maybe taken advantage of the fact that you breathe. Unconsciously. \\n\\nBreathing comes naturally. But the quality of your breath does not.\\n\\nWhen you’re stressed, anxious, depressed, or angry, your breathing changes. Some people hold their breath without even realizing it. You may take shorter breaths, faster or more shallow breaths. This reduces the amount of oxygen flowing through your body to your muscles and...you guessed it, your skin.\\n\\nYour skin is your body’s largest organ! Getting enough oxygen to your skin and hair follicles is important for healthy skin and hair.\\n\\nA regular yoga practice includes conscious breathwork. Deep, intentional breathing, belly breathing, is a major component of circulating more oxygen throughout your body.\\n\\nBreathwork also reduces stress, anxiety and helps calm your nervous system so that you will unconsciously breathe better!\\n\\nSpeaking  of circulation…\\n\\n\\n2. Yoga increases blood flow\\n\\nThis may seem obvious to you, especially during that fast-paced hatha yoga flow. You know when the sweat struggle is real and your muscles are on fire.\\n\\nBut there are specific yoga poses that increase blood flow to the scalp and skin. And better and more circulation of blood means more nutrients are being brought to those areas. Here are some poses I focus on in my Yoga for Healthy Hair and Skin Class:\\n\\nDownward facing dog.\\n Any time your head is below your heart, gravity draws more blood down towards your scalp.\\nCamel pose.\\n This pose is great if you’re struggling with acne because it helps balance cortisol hormones.\\nStanding forward bend.\\n Another good pose to promote healthy hair and scalp.\\nHeadstand or shoulder stand\\n. Even if you’re unable to fully do these, the modifications for them still promote healthy skin and hair since they are inversion poses\\n\\nThere are many inversion asanas that help bring more blood flow to skin and scalp, particularly facial skin, which is where many people struggle with acne.\\n\\nWe cover most of these poses in my class!\\n\\n\\n3. Better digestion, better skin and hair\\n\\nYou’ve no doubt heard about how a healthy gut biome affects your health in almost every way – brain function, immunity, organ function and heart health. But did you know that a healthy digestive cycle also improves those things?\\n\\nYour digestive system plays a huge role in healthy skin and hair as well. Your digestive tract absorbs nutrients from the food you eat, and then those nutrients are distributed to the various different tissues in your body, including your skin.\\n\\nIf your digestive system isn’t on track (pun intended ;-) ) it can’t absorb the nutrients your body needs to thrive. This means your skin and hair also suffer.\\n\\nKnow what’s particularly helpful for digestion? Yes! Yoga!\\n\\nThere are waaaaaaay more poses that exist to aid digestion than we can mention here, but here are some that are perfect for every body type and any fitness level:\\n\\nSeated or reclined twists.\\n Twisting poses are particularly useful for better digestion.\\nCobra or upward facing dog.\\n Both of these poses open up the chest and stretch out the abdomen, lengthening the digestive tract.\\nCat and cow.\\n The gentle stretch and contraction of the abdominal muscles in this active asana stimulates digestion.\\nSide stretches.\\n Asanas like triangle pose, pyramid pose, and seated side stretch are also gentle poses that assist with digestion.\\n\\nNext time you overeat or ate something that didn’t agree with you, try some of these poses and see if they help. Hold each pose for 5-10 slow belly breaths for maximum benefit.\\n\\n[CTA-GC]\\n\\n4. Meditation makes a difference\\n\\nI’ve talked before about how \\nmeditation\\n affects your mental, emotional, and physical state. But you’re probably wondering how it helps your hair grow and your skin glow, right?\\n\\nInadvertently. That’s how.\\n\\nA regular meditation practice is usually a part of a regular yoga routine. At least at myYogaTeacher it is. Yoga isn’t just about the physical. The work out. It’s about creating an inner and outer world that work together for the good of all.\\n\\nWhen we meditate regularly, we stress less, worry less. We are angry less. We are happier, calmer, and more clear-headed. We’re more at peace. And when we are this way, we take better care of ourselves.\\n\\nMeditation is a part of your yoga practice that is very, very important. Because when you feel good enough to take better care of yourself, your hair and skin will show it. Whether it’s brushing your hair more often or using hair and skin products that are better for you or work better for you. Maybe you go to the salon or you finally go see a dermatologist or holistic health practitioner about your skin problems.\\n\\nEither way, yoga helps.\\n\\n\\nIf you need help in these areas, definitely try out my \\nYoga for Healthy Hair and Skin Class on myYogaTeacher!\\n I would be honored to help you move past the things in your life that are preventing you from having healthy hair and skin or things that are contributing to your bad health in general.\\n\\nIf you’re not a member of MYT yet, don’t worry! \\nYou can go here to sign up for your 2-week free trial and get access to 35+ different classes a day!\\n Try it out. I’m sure you’ll love it.\\n\\nNamaste.\\n"},"createdAt":"2021-04-09T12:59:57.071033+00:00","author":{"name":"Rashika","pictureUrl":null,"teacherMytSlug":null},"category":["yoga","restorative"]},{"title":"Therapeutic Yoga for Thyroid: Helpful Poses and Breathing Techniques","coverUrl":"therapeutic_yoga_for_thyroid.png","slug":"therapeutic-yoga-for-thyroid","content":{"text":"Thyroid disorders are common for people around the world. Fortunately, there are yoga asanas and pranayama that are beneficial for those with thyroid disorders to relieve the symptoms. In fact, a clinical trial found that women with hypothyroid disorders saw the quality of life scores improve after just 30 days of yoga, indicating that yoga may be considered as supportive or complementary therapy in conjunction with medical therapy for the treatment of a hypothyroid disorder.\\n\\nWhile yoga won't cure thyroid disorders completely, it provides several benefits to overall health and well-being. Yoga can help you increase flexibility and mobility, relieve stress, and balance your energy.\\n\\nIn this article, I'm going to share several asanas and pranayama that can help alleviate the symptoms of thyroid disorders. To enjoy the full experience and get feedback on your form, I invite you to \\nsign up for a free two-week trial of myYogaTeacher\\n. You'll not only get access to my Therapeutic Yoga for Thyroid class but more than 35 other live, online yoga classes every single day.\\n\\n[CTA-DEFAULT]\\n\\nWhat Is the Thyroid?\\nThe thyroid is a small, butterfly-shaped gland at the base of the front of the neck, just below the Adam's apple. It produces two hormones—triiodothyronine (T3) and thyroxine (T4)—that have a huge impact on your metabolism and health. These hormones help your body regulate heart rate and body temperature, among other functions.\\n\\nAnybody can develop hypothyroidism, but you're at increased risk of hypothyroidism if you:\\nAre older than 60\\nAre a woman\\nHave a family history of thyroid disease\\nHave an autoimmune disease like type 1 diabetes or celiac disease\\nHave been pregnant or had a baby within the past six months\\nHave been treated with radioactive iodine or anti-thyroid medications\\nReceived radiation to your neck or upper chest\\nHave had thyroid surgery\\nYoga Poses and Pranayama for Thyroid Function\\nAsanas and pranayama can help maintain proper thyroid function, minimizing symptoms and preventing additional issues. Different asanas work for different needs. Some asanas improve circulation, others nourish the thyroid. Pranayama helps regulate hormones and prana in the body.\\n\\nLet's explore a few asanas and a breathing exercise that will help reduce the symptoms of your thyroid disorder. The asanas here are perfect for those with hypothyroid disorders. If you suffer from hyperthyroidism, you should avoid neck-stretching and thyroid-stimulating asanas.\\n\\n1. Salamba Sarvangasana (Supported Shoulderstand)\\n\\nSupported shoulderstand is an inversion that stimulates blood flow to the glands in the upper body—including the thyroid gland. Additionally, the chin lock position (chin tucked into the chest) is understood to improve thyroid function.\\n\\n2. Halasana (Plow Pose)\\n\\nSimilar to shoulderstand, plow pose increases blood flow to the glands in the upper body and stimulates the thyroid gland. Some practitioners may find this pose easier to do than a shoulderstand.\\n\\n3. Matsyasana (Fish Pose)\\n\\nFish pose is an excellent counterpose to shoulderstand or plow pose. It's a much easier pose to do and will be accessible to most practitioners.\\n\\n4. Viparita Karani (Legs Up the Wall Pose)\\n\\nLegs up the wall pose is an inversion often seen in restorative yoga. Unlike shoulderstand, plow, and fish pose, this pose doesn't put stress or pressure on the neck. It's a wonderful passive pose you can use to restore balance.\\n\\n5. Bidalasana Marjariasana (Cat-Cow Pose)\\n\\nWith the repetitive chin lock to neck stretching movement, cat-cow is a way to stimulate your thyroid and increase blood flow to your neck and thyroid.\\n\\n6. Navasana (Boat Pose)\\n\\nBoat pose isn't only great for core strength, but the position of your neck in this pose can also have a positive impact on thyroid function.\\n\\n7. Ustrasana (Camel Pose)\\n\\nCamel pose includes a pretty intense neck extension. This increases circulation to the front of the neck and stimulates the thyroid gland.\\n\\n8. Bhujangasana (Cobra Pose)\\n\\nCobra pose includes a less intense stretch to the front of the neck and offers gentle thyroid gland stimulation. If you're comfortable with it, you can also release your neck back further to create a more intense stretch at the front of the neck.\\n\\n9. Chakrasana (Wheel Pose)\\n\\nWheel pose is a heart-opening backbend that gives you an energy boost and stimulates the thyroid with the neck extension.\\n\\n10. Setu Bandhasana (Bridge Pose)\\n\\nBridge pose is another great pose in therapeutic yoga for thyroid function. It stretches the back of the neck, improving circulation. Plus, the chin lock position is believed to stimulate the thyroid. This pose is also useful for strength, reducing headaches, and treating asthma.\\n\\n11. Dhanurasana (Bow Pose)\\n\\nBow pose helps reduce stress, relieve menstrual pain, strengthen your back muscles. The neck position also stimulates the thyroid.\\n\\n12. Sasangasana (Rabbit Pose)\\n\\nRabbit pose is a slight inversion that offers a wonderful stretch of the upper spine and neck. It helps relax the nervous system and the chin lock of the pose benefits thyroid and parathyroid glands.\\n\\n13. Savasana (Corpse Pose)\\n\\nSavasana is a pose for complete relaxation and is a beautiful way to reduce stress. The position of your neck in this position is helpful to the thyroid gland, but the benefits of resting in this pose go well beyond that.\\n\\n14. Ujjayi Pranayama\\nOcean Breath, or Ujjayi pranayama, is a breathing technique that benefits those with hypothyroidism or hyperthyroidism. This breathing technique triggers the thyroid gland and is done by producing friction in the throat with your breath.\\n\\nThis pranayama messages your throat and can be practiced 10–11 times.\\n\\nTo practice Ujjayi pranayama, sit in any comfortable meditative posture and close your eyes. Keep your spine long and take a long, deep breath in through the nose. As you're inhaling, try to contract the throat and feel the air touching your throat.\\n\\nKeep the breath light and relaxed. You'll notice that the sound produced by this breathing technique sounds like ocean waves breaking on the shore.\\n\\nContraindications\\nWhile the yoga poses we've included here are beneficial for hypothyroid disorders, if you have a severe thyroid problem like an enlarged goiter or lack of physical strength, you should avoid these poses and Ujjayi pranayama.\\n\\nThose with hyperthyroid can do practice Ujjayi pranayama but should avoid any poses that stretch the neck or stimulate the thyroid.\\n\\nPregnant yogis should avoid poses that place their abdomens on the floor and should consult their doctor before attempting any yoga practice.\\n\\nIt's important to remember that yoga is not a substitute for treatments and medications recommended by your doctor. However, yoga has several well-documented benefits that can help reduce the occurrence of or minimize the effects of thyroid disorders.\\n\\nWrapping Up\\nThyroid issues can arise for anyone at any age. They can be the result of genetics, an autoimmune disease, or even some other underlying health condition. Yoga is an excellent tool that can combat the symptoms of thyroid disease and when combined with treatments and medications from your doctor, can greatly improve the quality of life for those dealing with a thyroid disorder.\\n\\nIf you suffer from a thyroid disorder, please \\nsign up for a free two-week trial of myYogaTeacher\\n and take my live, online Therapeutic Yoga for Thyroid class. You'll also get access to 35+ live yoga classes each day."},"createdAt":"2021-03-23T12:33:17.685263+00:00","author":{"name":"Neelmani","pictureUrl":"neelmani-pro.jpg","teacherMytSlug":"neelmani-1"},"category":["therapy","restorative"]},{"title":"Restorative Yoga: A Practice for Deep Relaxation","coverUrl":"restorative_yoga__ckli3sc2gctet0c85549pmyiw.png","slug":"restorative-yoga-deep-relaxation","content":{"text":"If you've never experienced restorative yoga, you're in for a treat! This type of yoga is suitable for everyone—from beginners to advanced yoga practitioners. Restorative yoga is a restful yoga practice in which poses are held for longer periods of time for deep, passive stretches. Restorative yoga typically involves the use of props like bolsters, yoga blocks, cushions, and blankets.\\n\\nIn this 60-minute restorative yoga practice, I'll help you relax, relieve tension, and build communion between your body and mind. If you enjoy this practice, please find more classes with me on \\nmyYogaTeacher\\n.\\n\\nBenefits of Restorative Yoga\\nRestorative yoga offers several wonderful benefits:\\nIt's gentle on the body and can help \\nstrengthen the connective tissues\\n around your bones and joints when practiced consistently.\\nThe deep breathing that accompanies restorative yoga \\ncalms the nervous system\\n, promoting relaxation.\\nIncreased relaxation from restorative yoga can \\nimprove sleep and sleep quality\\n.\\nAll types of yoga are associated with \\nimproved mental and physical well-being\\n and can even help people who experience \\ndepression, anxiety, stress, and other mood disorders\\n.\\nRestorative yoga (along with other styles of yoga) is an excellent way to \\nreduce and manage musculoskeletal pain\\n.\\nRestorative Yoga Practice for Deep Relaxation\\nLet's start our restorative yoga practice with a gentle warm-up. Come to your hands and knees with your knees hip-distance apart and your toes tucked. Press your palms into the mat directly below your shoulders with your fingers spread wide. From here, we're going to flow through cat and cow 5 times.\\n\\nCome to a comfortable seated position with your legs crossed. Interlock your fingers and gently bring your arms to the ceiling, lengthening your spine. Inhale. On the exhale, keep your spine lengthened and stretch to the right. Inhale back to center and exhale to the left. Repeat this stretch on both sides. Gently release your arms down.\\n\\nPlace your right palm on your left knee and roll your left shoulder back and down, placing your left hand on the mat behind you. Twist gently, looking over your left shoulder. Release to the center and repeat the twist to the right side.\\n\\nMove your arms into eagle pose with your right arm over the left. Flow through cat and cow poses 3 times, keeping your elbows bent at 90º and your arms away from your body. Repeat this with your arms in eagle pose, this time placing your left arm over the right.\\n\\nThat should be enough to wake up your spine and make you ready for restorative yoga.\\n\\nIn this practice, we'll use a couple of different sizes of bolsters, but if you don't have bolsters you can put together two of the pillows you use at bedtime for the large bolster and use one pillow each for the two smaller bolsters. You'll also need two small cushions, a chair, and a small blanket.\\n\\nWe'll start by placing the chair at one end of the mat and placing the blanket, folded, in front of it. Lay down on the folded blanket on your side and roll onto your back, lifting your legs onto the chair. Your calves will be on the chair and your hips slightly away from the chair.\\n\\nPlace your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you're using to hold your legs). Let your legs relax, your knees and feet rolling outward, naturally. Close your eyes and relax here, moving only to breathe with long, deep inhales and long, complete exhales. Consciously relax the back of your neck, relax your legs, keep your eyes closed. Spend the time relaxing and observing your breath. Stay in this pose for 5–10 minutes.\\n\\nBring your awareness back to your body, gently wiggling your fingers and toes. Roll onto your side and lay there for a moment before sitting up.\\n\\nBring your large bolster in line with the center of your matt and put the two cushions at the top of it. Sit with your hips at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Use your two smaller bolsters to support your knees. Roll onto the larger bolster, keeping your hips grounded. Take a moment to roll your shoulders to the side and dropping your shoulders down. Adjust your hips to your comfort. Elongate your spine. Place your arms to the side of your body and relax in this position. Surrender your body completely to the asana and observe your breath. Stay in this pose for 5–10 minutes.\\n\\nBring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.\\n\\nKeep the large bolster where it is and remove any cushions you had on top of it. You're going to lean forward onto your large bolster, with your hips supported at its base. If you find that your torso is longer than your bolster, you can bring in cushions to support your face. Make sure they're the same height as your bolster to keep your spine neutral. In this position, rest your palms on the floor with your arms bent and forward. Relax your legs and your feet. If this isn't comfortable, feel free to separate your knees and bend them slightly so you can rest your legs. Let your body melt into the asana. Let go completely and observe your breath. Stay in this pose for 5–10 minutes.\\n\\nGently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.\\n\\nNow, we're going to move into a heart opener. Place your bolster perpendicular to your mat. Roll onto the bolster, letting the bolster support your back just below your shoulder blades. Let your head rest back onto a cushion. Your arms will relax over your head, shoulders dropping down and elbows in line with your shoulders. Your palms will face up. Adjust your body as needed for comfort. This position gently opens your chest, bringing you into a small backbend position. Continue breathing in and out, and relax into the pose. Stay in the pose for 5–10 minutes.\\n\\nBring your awareness back to your body. Bend your knees and relax your shoulders and elbows. Roll to one side and gently come up to sitting.\\n\\nBring your large bolster underneath your knees, preparing for savasana. Lie back and let your knees rest on the bolster, falling out to the side. Completely relax your legs. Place a cushion under your head if you need the support. You can also cover yourself with your blanket for added comfort. Relax your body completely with your arms out to your sides, palms up. Relax here for as long as you'd like (we recommend at least 5 minutes).\\n\\nBring awareness back to your body. Feel where your body meets your mat, bringing awareness to each area of your body, starting with your head and moving all the way down to your feet. Gently wiggle your fingers and toes and slowly turn your head on your pillow from side to side. Interlock your fingers and stretch your arms over your head for a nice, deep stretch. Roll to your side and when you're ready, come up to a cross-legged position.\\n\\nBring your palms to your heart center, close your eyes, and take a moment to connect with your breath and your body. Observe your breath. Take a deep breath in and exhale completely. Close your restorative yoga practice with a chant of \\nOm\\n, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, \\nnamaste\\n.\\n\\nIf you're interested in more restorative yoga with me, sign up for a \\nfree trial of myYogaTeacher\\n and get access to not only this class but 35+ live classes every single day."},"createdAt":"2021-02-23T14:27:42.840065+00:00","author":{"name":"Gloria","pictureUrl":"gloria-pro-1.jpg","teacherMytSlug":"gloria-1"},"category":["therapy","restorative"]},{"title":"7 Yin Yoga Poses to Cure Back Pain","coverUrl":"ckkbfg4e05djn0c71cwzspefh_image_2.jpg","slug":"yin-yoga-for-back-pain","content":{"text":"There is honestly no pain like back pain.\\n\\nThat’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.\\n\\nEvery movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.\\n\\nNot to mention the mental and emotional stress that accompanies pain.\\n\\nMany times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.\\n\\nIt is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.\\n\\nYin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.\\n\\nThe Emotional Connection to Back Pain\\nOften, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.\\n\\nThe flip side of the coin is injuries and pain cause us to be more emotional.\\n\\nWhichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.\\n\\nAnd the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…\\nGood news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.\\nWith that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out \\nmyYogaTeacher’s Back Pain Program\\n for multiple classes and 3 free 1 on 1 sessions with an expert trainer!\\n[CTA-YIN]\\n1. Butterfly Pose\\n\\nButterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.\\n\\nIn a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.\\n\\nSlowly round your back and fold gently into the pose. Hold for 1-5 minutes.\\n\\n\\n\\n\\n2. Caterpillar Pose\\nCaterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.\\n\\nIn a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.\\n\\n\\n\\n\\n3. Sphinx Pose\\n\\nIf you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.\\n\\nLay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. \\n\\nThen, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.\\n\\nHold pose for 1-3 minutes. (See headline image for reference!)\\n\\n4. Banana Pose\\n\\nBanana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.\\n\\nLying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.\\n\\nMove the leg on the same side as the wrist you're grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.\\n\\nSo you’ll look like a...banana! Hold for 3-5 minutes.\\n\\n\\n\\n\\n5. Reclining Twists\\n\\nReclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.\\n\\nIf this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.\\nYou'll definitely feel relief from your lower back pain after completing both sides of this pose!\\n\\n\\n\\n\\n6. Eye of the Needle Pose\\n\\nThis is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!\\n\\nLay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.\\n\\nBe sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.\\n\\n\\n\\n\\n7. Child's Pose\\n\\nEnjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.\\n\\nFeel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.\\n\\n\\n\\nThere are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.\\n\\nNeed more yin yoga poses than what we’ve provided here? \\nWe invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.\\nClasses like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, \\nGentle Yoga\\n, and Chair Yoga. \nCheck out our latest article on \\n5 Yin Yoga Poses to Loosen Up Hips\\n\n⁠⁠\n⁠Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! \\n"},"createdAt":"2021-01-24T17:40:03.942282+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["fitness","restorative"]},{"title":"Best Beginner Yoga Poses for Sore Muscles: Feel Better Fast","coverUrl":"istockphoto-1158604393-612x612.jpg","slug":"yoga-for-sore-muscles","content":{"text":"You hurt. Bad.\\n\\nSitting is a struggle. Standing isn’t any better. Lying down is...tolerable.\\n\\nUltimately, everything just hurts.\\n\\nMaybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.\\n\\nWhatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.\\n\\nAdding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.\\n\\nCheck out some of these muscle recovery yoga poses when you just need a break from those achy muscles.\\n\\n1. Pigeon Pose\\nThis pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.\\n\\nIf you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:\\n\\n1. Keep your hips square.\\n2. Rotate your rear leg to neutral position (not turned out).\\n3. Don’t collapse onto the hip of your front bent leg.\\n4. Use padding underneath your hip if necessary.\\n5. Avoid this pose if you have knee or hip issues.\\n\\nThis pose can be intense but in a good way! However, there should be no pain.\\n\\n\\n\\n\\n2. Reclined Strap Stretches\\n\\nRelease the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!\\n\\nJust lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!\\n\\nTips for success with this pose:\\n\\n1. Keep both feet flexed.\\n2. Keep both hips firmly planted on the floor.\\n3. The straight leg on the mat should remain in neutral position, not turned out.\\n4. Don’t overstretch! Modify as needed for comfort.\\n\\nRunners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!\\n\\n\\n\\n\\n3. Reclined Twist\\n\\nThis pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.\\n\\nIf the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.\\n\\n\\n\\n\\n4. Straight Legged Forward Bend\\n\\nThe best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.\\n\\nThe best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!\\n\\nNo need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.\\n\\nJust make sure your weight rests in the balls of your feet, not back on your heels!\\n\\n\\n5. Child’s Pose\\n\\nThere’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.\\n\\nIt’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!\\n\\nRest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.\\n\\n\\n\\n\\nAs a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.\\n\\nIf you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s \\nBeginner\\n class for free with your two week trial!\\n\\nOr if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!\\n\\n\\n\\n\\n\\n"},"createdAt":"2021-01-21T14:42:38.534163+00:00","author":{"name":"My Yoga Teacher","pictureUrl":null,"teacherMytSlug":null},"category":["therapy","restorative"]},{"title":"A Yogic Recipe for Strengthening the Immune System","coverUrl":"carl-barcelo-hHzzdVQnkn0-unsplash.jpg","slug":"a-yogic-recipe-for-strengthening-the-immune-system","content":{"text":"\\nYoga and its sister practice of Ayurveda are great options for strengthening the immune system in a natural and gentle way. When it comes to preventative methods, I like to do all I can-- so I asked some of our experts at MyYogaTeacher about some tips and tricks for keeping myself healthy. These tips, alongside washing my hands, social distancing, eating mindfully, and sleeping well, make me feel empowered when getting sick is the last thing I want.\\n\\nHere’s what the Ayurvedic experts had to say:\\n\\n“On an empty stomach one can either take a small slice of lime directly putting it into your mouth and chewing it along with the peel and spitting away the lime. Of course, wash the lime properly before doing this. If one cannot consume the lime directly, you can squeeze half lime into boiling water filled in a coffee glass of about 100 ml and drink the water.  Lime is rich in Vitamin C, an immune-strengthening vitamin. And, it tastes delicious!”\\n\\n“During the day, you can add about 1/4th teaspoon of \\nturmeric\\n, a small pinch of pepper powder and about 5 drops of liquid tulsi drops (available in all ayurvedic medical stores) to about 500 ml of water. Boil the mixture for 15 minutes, allow it to settle, and drink the tea. One may choose to add 1 cinnamon stick for flavor. The ingredients may help battle inflammation.”\\n\\n“Every morning on an empty stomach, oil pull with coconut oil for five minutes. Coconut oil has some antimicrobial properties and can help kill unhealthy bacteria in the mouth. Think of it as mouthwash for those who don’t want to be overwhelmed with mint!”\\n\\n“Try steam inhalation for clearing the sinuses! Be sure to use distilled water to prevent infection. This should feel great if you are starting to feel congested. Some like adding eucalyptus essential oil-- but be sure to see if you have a positive reaction to fragrance before attempting that option.”\\n\\nNow, coming to yoga, one can practice:-\\n\\n“Ujjayi \\nPranayama\\n: with a straight spine, tuck your chin to your chest. Breathe in and out calmly, slowly lengthening your breath. This naturally lowers cortisol production, helping to fight stress. If you’d like to try holding your breath between inhales and exhales, this can help increase lung capacity. The combination of lowered stress and better respiratory function is great in fighting illness.”\\n\\n“Yogic Breathing: throughout the day, check in on your breath. Utilizing the yogic three part breath, which we address here, take small breaks for relaxation and mindfulness. When we use deep breathing throughout the day, we exercise our lungs in ways they rarely experience.” \\n\\n“Asanas like \\nBhujangasana\\n, Dhanurasana, Arda Chakrasana and Ustrasana will increase the ability of the lungs by allowing the lungs to expand completely and contract totally.” \\n\\nThis has been exclusively written by the team of MY YOGA TEACHER. We as a team believe yoga to be a scientific form of practice than yoga being a mere \\nasana\\n practice. We would be delighted to offer more to all of you when you schedule your classes with us. Many of these practices will need an experienced teacher to guide you through to experience maximum effectiveness. \\n"},"createdAt":"2020-04-15T00:00:00+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["restorative"]},{"title":"Get Your Voice Back Fast When You Have Laryngitis","coverUrl":"jason-rosewell-ASKeuOZqhYU-unsplash.jpg","slug":"get-your-voice-back-fast-when-you-have-laryngitis","content":{"text":"Lost your voice? Full blown case of laryngitis where all the sound you can make is a long drawn out squeak? Here are some quick remedies that you can do from anywhere to get your voice back.\\n\\n\\nTurmeric is easy to find at any grocery store. This remedy is super simple and fast-acting. \\n\\nAdd ¼ tsp of turmeric to 6 oz of hot water.  \\nStir and sip slowly. \\n\\nIf you’d like personalized help in recovering from laryngitis (or nearly any other illness) you can try a 1-on-1 session with one of our amazing yoga teachers. They’re experts in helping you to bring your body back into balance naturally. Right now, we’re offering 2 free private sessions with expert \\nIndian yoga\\n teachers, \\n[CTA-DEFAULT]\\n\\n\\nThis one is a breeze to add into any healing practice. You can even snag some honey packets to keep in your bag. Take a spoonful before bed, add it to hot tea or even plain hot water! Not only is it absolutely delicious, but has antibacterial and soothing properties.\\n\\n\\nWarm water helps break up congestion and opens circulation. Plus, the steam prevents your throat and sinuses from drying out. If there is one thing inflamed vocal cords hate, it’s being dry!\\n\\n\\nIf you are near an herbal shop or even a Whole Foods, you can find these in the supplements aisle. Each of these soothes swelling on contact - so great to chew or drink. \\n\\nSlippery elm: Soothes sore throats and reduces coughs. Add the powder to warm water. Black Licorice: Chewing tablets work best. Make sure it is actually licorice. Anise oil is often used as a substitute and doesn’t work the same way.Marshmallow Root: As a tea or as a lozenge, this helps hydrate the throat and has antioxidant effects.\\n\\nSimilar to the first remedy, this one adds milks to help coat the throat and help the turmeric sink in. \\n\\nAdd turmeric to milk (or your milk substitute of choice). Warm the milk gently. You can cinnamon, nutmeg or ginger to taste. \\n\\nWhen you’re not feeling well, carving out a few hours to focus on healing is a gift.  This remedy starts by clearing out mucus, firing up your immune system and letting your body relax. It’s followed by steam to rinse the sinuses and closes with a soothing milk-based tonic.\\n[CTA-GC]\\nAbout an hour or two before bed:\\nBoil water. Add your favorite decaf \\ntea\\n (ginger tea is really good here). Sprinkle some (or a lot) of black pepper on top. Add Tulsi leaves if you have them. If not, add sliced or powdered ginger. Wrap yourself in blankets or bed. Keep yourself very warm.Inhale and exhale the steam. Inhale smoothly and deeply and exhale completely to bring the steam in and out of the lungs.Sip slowly to let the warm pepper coat the throat.Rest for at least a half-hour.Take a warm shower. Follow with Spiced Milk (recipe above). \\nEat, drink mindfully\\n and slip into a restful sleep.\\n\\nIf you have trouble sleeping, you can listen to a \\nYoga Nidra\\n \\nmeditation\\n to prepare the mind and body for a restful sleep.\\n\\nNow, if you have any questions, or would like personal 1-on-1 help to get healthy fast. You can sign up for 5 free sessions with an expert Indian \\nyoga teacher\\n. \\n\\nThese are live 2-way video sessions with a real human being. Your teacher will help you to bring your body into balance, feel healthier and happier fast, and reach your fitness goals! \\n\\nWe can’t offer these free sessions to everyone and spaces fill up lightning fast. So if you think you might benefit from personalized \\nonline yoga\\n sessions with an awesome teacher!\\n\\n"},"createdAt":"2019-11-07T00:00:00+00:00","author":{"name":"Jitendra","pictureUrl":"jitendra1.png","teacherMytSlug":null},"category":["therapy","restorative"]},{"title":"When Yoga Heals","coverUrl":"blog_42.jpg","slug":"when-yoga-heals","content":{"text":"My journey to be a yoga teacher was completely unplanned. I was studying music and working as a photographer when my health started to deteriorate. I wasn’t able to keep up with my hectic schedule anymore. Constant antibiotics that the doctors would give me actually made my health worse and lowered my immunity. This led to me becoming depressed. \\n\\nI could hardly get out of the house. I reached a stage where I would do anything to fix my body.\\n\\nI started researching ways to heal myself and came across a meditation course and joined \\nyoga classes\\n. During my journey, I realized that all the physical symptoms I felt were just a manifestation of my anxieties and insecurities. \\n\\nMy health became better with regular practice and Ayurveda. Once I figured this out I wanted to help people, heal people and let them know there is an alternative way where one isn’t dependent on medication - which has so many side effects. \\n\\nThere are so many people who go through what I went through and I wanted to let them all know - there is another way.\\n\\nDuring one of my \\nmeditation classes\\n, a friend came up to me and said, “you have been practicing yoga for so long and are good at it. Why don’t you do a teachers training?” And somehow I ended up at a Teacher Training Certificate program, then to a course in Reiki and then to a training in Ayurveda!\\n\\nMy teachings started focusing on keeping a balanced mental health to keep the body healthy. The deeper I get into the practice and teaching, I have learned so much more on holistic living which I incorporate in what I teach. I also noticed that my voice has become better; my creativity has enhanced. Things that were creating blockages in my creativity and ability to sing fully started vanishing too. \\n\\nI found my real singing voice.\\n\\nEveryday in my practice I learn new things about how to heal different aspects of our life and being a \\nyoga teacher\\n for me is the best way to share this.\\n"},"createdAt":"2019-07-17T00:00:00+00:00","author":{"name":"Kriti","pictureUrl":"blog_42.jpg","teacherMytSlug":"kriti-1"},"category":["therapy","restorative"]}],"categories":[{"name":"Fitness","value":"fitness","display":"fitness"},{"name":"Therapy","value":"therapy","display":"therapy"},{"name":"Yoga","value":"yoga","display":"yoga"},{"name":"Anxiety","value":"anxiety","display":"anxiety"},{"name":"Pain Management","value":"pain_management","display":"pain management"},{"name":"Mental Health","value":"mental_health","display":"mental health"},{"name":"Emotional Health","value":"emotional_health","display":"emotional health"},{"name":"Weight Loss","value":"weight_loss","display":"weight loss"},{"name":"Meditation","value":"meditation","display":"meditation"},{"name":"Restorative","value":"restorative","display":"restorative"},{"name":"Yoga Teacher Training","value":"yoga_teacher_training","display":"yoga teacher training"},{"name":"Workshops","value":"workshops","display":"workshops"},{"name":"Yoga Poses","value":"yoga_poses","display":"yoga poses"},{"name":"MyYogaTeacher","value":"myYogaTeacher","display":"myyogateacher"}],"search":"","category":"restorative","pageTitle":"Restorative","schema_category":"Restorative"}