Restorative Yoga: A Practice for Deep Relaxation

{"slug":"restorative-yoga-deep-relaxation","recentPosts":[{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]},{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","subTitle":"Learn yoga poses that target your psoas muscle to relieve pain.","seoTitle":null,"seoDescription":"By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness\n","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest."},"category":[]},{"id":"clckc2txxldwd0ajx6v2ewnfg","slug":"everyday-selfcare-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Everyday Self Care Event","subTitle":null,"seoTitle":null,"seoDescription":"Daily self-care yoga event for relaxation and rejuvenation. All levels welcome. Come find your inner peace and leave feeling ready to tackle the day ahead","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-06T09:47:25.040388+00:00","coverUrl":"sqksdkhom5g0uivl5z2l.png","content":{"text":"Ready to make time and take time for YOU in the New Year? This 2-day event on January 16-17 makes it easier than ever to start and keep a self care routine going.\\nAnd, of course, you’re invited!\\n\\nAlmost everyone is guilty of not putting themselves first most of the time. \\nBut did you know that research shows that self care reduces heart disease, stroke, and cancer? Not to mention that people who have a consistent \\nself care routine\\n are 67% more productive, 71% happier, and 64% more self-confident than those who don’t!  \\nThe impacts of a yoga for self care routine are nothing but positive. And there is nothing standing in your way of creating one with MyYogaTeacher’s free event. Imagine how much better you’ll feel and how much more productive you’d be if you just took some time for yourself everyday. Your routine doesn’t have to be time consuming. Even 30 minutes of yoga for self care may make all the difference in your life! \\nHere at MyYogaTeacher, we understand creating a self care routine may seem unobtainable at first. That’s why we created this event!\n\\nHow to join the Yoga for Everyday Self Care Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\n⁠\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\n\\nWe've put together a schedule of yoga sessions designed specifically to get you started on your self care journey.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nYoga Breathwork: Relaxation and Self Care with Archana\\n\\nTuesday, January 17 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you make time for selfcare? Meditation and yogic breathing are excellent forms of selfcare that you can do almost anywhere or any time! Join us for this relaxing class focused on breathing, meditation, and gentle stretching. Discover how easy it is to take time for you!\\n\n\\n\\nYoga for Self Care: An Everyday Practice with Archana\\n\\nMonday, January 16 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you struggle to make time for self-care? You’re not alone! This beautiful yoga session is designed to help you learn asanas and stretches that you can do every day specifically as a self-care practice. Join us for self-care through yoga!\\n\n⁠\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. And so you can be less stressed, more productive, and more \\npresent\\n.\\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you start and maintain a consistent self care routine. We’re here to support you on your journey now \\nand\\n when the event is over!\n\\nSo join us for this free event! And don’t forget to check other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Many are perfect for continuing your self care routine long after this event is over. Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n- Ankit Bhatnagari\\n- Abhishek Bodhi\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Everyday Self Care Event!\\nSee you soon!\\n"},"category":["yoga"]}],"randomPosts":[{"id":"clas104kemz1o0bimrwa5ir7s","slug":"yoga-gift-card","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Reasons To Give The Gift Of Yoga This Holiday Season","createdAt":"2022-11-22T09:40:07.784715+00:00","coverUrl":"eomsfhhpzm6rc4ndnem3.jpg","content":{"text":"As the holiday season takes off, it’s not always easy to find the perfect gift for all the special people in our lives. Trying to be unique or give something that stands out can be difficult. But yoga is the gift that keeps on giving! When you give someone the gift of yoga, you’re reminding them how important it is to take time for themselves. Helping them to create space and routine they may not have otherwise. Thinking of giving a \\nMyYogaTeacher gift card\\n for the holidays? There's so many reasons to give the gift of yoga and mindfulness this season! If you’re a yogi, you know the many benefits of yoga and how helpful it is to your day to day life! But maybe there’s someone in your life who has yet to discover the gift of yoga! \n⁠\n⁠\\nHere are the top 10 reasons to give the gift of yoga to someone you love. \\n It’s good for the environment!\\n Gifting a virtual gift card means no wrapping paper. Even if your recipient lives overseas it’s easy to just email the gift right to their inbox!\\nIt promotes self-care! \\nWhen you give the gift of yoga, you’re giving someone you love the chance to take time out of their busy schedule to practice self-care and self love. It’s such a beautiful way to show gratitude to those around us. \\nIt becomes a routine. \\nDid you know it takes 21 days to build a habit? When you give the gift of a month with \\nMyYogaTeacher \\nto someone, it will become part of their routine and lifestyle. And they’ll be grateful you gave them such a beautiful gift. Which brings us to the next reason….\\n \\nYoga creates a community. \\nFor those of us who are still working from home or may live far from those we love, MyYogaTeacher’s online classes give us a chance to create a yoga community while staying home. We look forward to our weekly classes with expert teachers and the friends we make along the way. \\n It’s good for the body! \\nUsually around the holidays we tend to indulge in the name of celebration. Yoga is a great way to balance out celebrating with mindful movement. \\n \\nIt will last long after the holidays.\\n A lot of times, we buy gifts for the moment and the facade wears off quickly. Rather than another useless gadget, yoga gives you the opportunity to learn something new. \\n Yoga can jumpstart your New Year’s goals! \\nMost of us start our fitness goals after the holiday rush. But by giving the gift of yoga, you give your loved ones a leg up on the gym game! \\n If you’re a member, it’s an opportunity to spend more time together. \\nPurchasing a gift card for a friend or family member means you can take classes together even if you’re apart! \\nYoga improves your outlook. \\nIf your loved one has had a tough year or is moving through a hard season in their life, yoga is a great way to increase happiness and overall outlook by introducing them to a mindful practice.\\n It relieves the effects of holiday stress. \\nBetween the shopping, parties and traffic, the holiday season can be \\nvery stressful\\n. Giving the gift of yoga to a stressed out holiday shopper could be just what they need to reset for the end of the year. \\n\n\\nA\\n giftcard to our virtual yoga platform\\n is great for so many people! Having a hard time knowing if it’s right for your recipient? Here’s our top five list! \\nFor that special someone who needs to relax.\\nFor someone in recovery from an injury.\\nFor someone who loves to workout.\\nFor the college student or teacher on holiday break.\\nFor a busy parent. \\nHead over to our website to grab your \\ngift cards\\n so you can do yoga with someone special in your life this holiday season. \\n"}},{"id":"ckz7ga2283v6i0b81t5mhp1b4","slug":"yoga-poses-against-wall","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release","createdAt":"2022-02-03T20:47:50.859672+00:00","coverUrl":"zlf5j1vaur5u2tfqkc90.jpg","content":{"text":"Some days you’re energetic and motivated to move your body, but some days you’re not! Some days you feel so sore that wiggling your feet hurts. And some days, maybe you just. can’t. \\nHere at MyYogaTeacher, we understand all of those types of days. They just mean we’re all human!\\nThe good news is there’s a yoga for that. If you know us at all, you know that we want to make sure that anyone and everyone who wants to practice yoga feels comfortable doing so. No matter what kind of day they’re having.\\nUsing props in yoga is nothing new. Especially yin yoga! You should always feel comfortable using a yoga prop if needed. But so many yogis underestimate the power of using a wall as a prop!\\nMaking use of a wall in yin yoga has major physical and mental health benefits, but it also allows you to do something good for your body on days when you’re just not feelin’ it. As a matter of fact, when you’re sore or unmotivated (or both), using a wall for some relaxing yin yoga is probably just what your mind and body need!\\nMyYogaTeacher is excited to offer so many different types of yoga classes to meet the needs of our community of yogis! Yin yoga is just one of them. \\nAnd\\n it’s offered at various times on different days so you can find a time that works best for you to try it out! Plus, we have several expert yoga instructors who teach yin yoga. You get to choose which one you like best!\\nIf 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\\nMeanwhile, let’s talk about how using a wall – the prop everyone has at home – for your yin yoga practice provides unprecedented relief from tight, sore muscles, headaches, and many other things!\\n\\n\\n\\n1. Feet up a wall pose\\nSeems pretty basic right? Lying down and propping your feet and legs up against a wall. Maybe so, but the benefits of feet up a wall pose are tremendous, especially if you decided to hold it for longer periods of time.\\nIn this pose, you get a good hamstring stretch and release the muscles in your lower back. This inverted pose is passive and helps you melt into the floor as you let go of stress anxiety. \\nFeet up a wall pose also:\\n\\nReduces swelling in the feet and legs\\nRelieves migraine headache pain\\nHelps manage varicose veins\\nImproves thyroid function\\nPromotes better circulation\\nHelps you sleep better\\nImproves digestion\\nThat’s a lot for a yoga pose where you get to lay down and relax, right? Inverted poses are also wonderful for promoting lymph flow, which is important for immunity, amongst other things.\\nSee? Basic isn’t always bad!\\n\\n\\n\\n2. Butterfly pose on a wall\\nWhen sitting up is just too much or too hard on your back and knees, you can get the same benefits of this pose lying down!\\nFrom feet up a wall pose, bring the soles of your feet together and bend your knees out to the sides as you slide your feet down the wall. You may like to have a folded blanket, mat, or bolster handy to place under your hips if you experience any discomfort.\\nButterfly pose will stretch out your inner thighs, open your hips, and releases tension in your lower back. All while allowing you to rest and relax!\\nAnd because you’re doing this pose up against the wall instead of sitting upright, you’ll be able to focus more on allowing your body to stretch and relax passively versus worrying about the proper alignment of your spine or utilizing muscles that you need to use when you’re sitting.\\n\\n\\n\\n3. King Arthur’s Pose\\nWhile walls are great for relaxing, gravity-induced yoga poses, they also help yogis deepen their practice in a way that’s safe and promotes good alignment. King Arthur’s Pose is a great example of how yogis can experience a deeper stretch than they normally would doing other similar poses without the assistance of a wall.\\nKing Arthur’s Pose will stretch and lengthen the quadriceps and hip flexors, which is particularly helpful for people who sit a lot during the day for work or school. \\nThis pose feels sooooooo good! Even if you’re already pretty bendy.\\nAnother benefit to this wall pose is that it’s very stabilizing. No need to be wobbling around for standing quad stretches or worrying about keeping your knees protected. This pose takes care of all of that for you!\\n\\n\\n\\n4. Reclined Pigeon Pose\\nThis wall pose version of reclined pigeon pose might be even better than the original!\\nWhy? Because there’s no reaching or grabbing or holding onto anything involved in practicing it. Plus, you can adjust the intensity of this pose by bringing you hips closer to or further away from the wall.\\nReclined pigeon pose will bring sweet relief to tight hips and glutes, as well as releasing tension in the lower back muscles. This wall pose also helps:\\n\\nRelieve sciatica or piriformis issues\\nImprove digestion\\nIncrease blood flow and circulation to pelvis\\nOpen the hips\\nYou may want to rest your head on a pillow or blanket during this pose, but it is not advised to place one under your hips as it could cause your hips to be uneven.\\n\\n5. Standing Forward Bend\\nBesides the fact that beginner yogis and yogis who aren’t super flexible, are older, or have issues with vertigo may struggle to balance during standing forward bend, this wall pose also can help people deepen the stretch in their hamstrings and glutes.\\nSome people really struggle with forward bend, and that’s ok! It doesn’t matter how simple a yoga pose is, if using a wall helps you do a pose correctly and safely, then we’re all for it!\\nThe key to getting the most out of standing forward bend (with or without a wall) is to make sure you allow your head to drop down and hang. Forward bend stretches out the entire spine, the hamstrings, glutes, and lower back muscles.\\nThis inversion pose also helps alleviate migraine pain and headaches and brings more circulation to the brain and scalp. Which is great for cleansing the lymphatic system and boosts immunity.\\nThere are many other poses you can practice using a wall. If you’re familiar with yoga, try these wall yoga poses as well:\\nMelting heart\\nMonkey pose (with back foot anchored)\\nKing Cobra\\nSupine reclined twist\\nSide plank\\nCheck out our latest article on \\n5 Yin Yoga Poses to Loosen Your Hips\\n\\nNeed some help discovering new ways to practice ancient moves? Maybe you aren’t sure about how to perform specific poses, whether it’s against a wall or not. We understand that!\\nGood thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n\\n\n\n\n\n"}},{"id":"ckxj9p6psv11u0e82wnfnyqjr","slug":"couples-yoga","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"5 Reasons Couples Should Do Yoga Together","createdAt":"2021-12-23T17:57:28.845262+00:00","coverUrl":"zbirsieovqwbzfavztoh.jpg","content":{"text":"It’s not new news that relationships of any kind can be challenging. Sometimes in good ways and sometimes bad, but either way, we grow and learn.\\nFriendships, relationships with parents, siblings, coworkers. Even the very strongest bonds between humans can face obstacles. But our relationships with husbands, wives, domestic partners, boyfriends, or girlfriends often involve more unique challenges than any other type of relationship.\\nRomantic bonds are very special bonds. These relationships require a significant amount of attention and work to be and stay healthy.\\nThere are many types of activities which promote healthy romantic relationship growth and maintenance, and today we’re going to address one of our faves! You guessed it! Yoga. \\nBecause your yoga journey is (or should be) a uniquely personal experience, we feel that couples yoga is perfect for those who are longing to not only grow in their yoga practice together but also become more bonded to one another.\\nRomantic couples yoga builds trust, connection, intimacy, compassion, empathy, and still fosters better physical, mental, and emotional health on an individual basis.\\nIf you’ve never tried a couples yoga class before, \\nMyYogaTeacher\\n is a perfect place to start! We offer private yoga classes with authentic, expert, traditional yoga instructors from the birthplace of yoga, India! You and your partner can experience personalized attention, individual corrections, and a fun, unique yoga class with instructors that you love and trust and who truly care about you and your partner.\\n\\nGet your 2-week free trial here\\n and also get unlimited access to over 50+ different group yoga classes! You can get your yoga in from anywhere in the world there’s WiFi!\\nFollowing are the reasons why we feel couples should do yoga together : \\n\\n\\n\\n1. Yoga is an opportunity to spend time together.\\nIn this busy, chaotic world, couples prioritize their time together less and less. Notice, we didn’t say they \\nhave less time\\n to spend together. Because that’s simply not true.\\nWe make time for what we truly care about the most. \\nMaking your relationship a priority over almost everything else in your life besides your own selfcare and basic needs is the best way to grow and thrive as a couple. You are still very much individual people. But after that, you’re a pair!\\nYoga is the perfect opportunity for \\ncouples\\n to spend time together, prevents distancing, and helps them learn how to better give and take.\\nYoga for couples create shared moments where they can come together and leave the world behind, create memories, and enjoy their relationship, if only for a brief time in their day.\\n\\n\\n\\n2. Yoga fosters a physical connection.\\nIn a world where we are often met with coldness – blank stares, scowling faces, insincere handshakes, office partitions, and unhappy environments – any chance we get to physically and/or emotionally connect with the warmth and love of our romantic partner is one we should take full advantage of!\\nYoga for romantic couples is a perfect way to connect (or reconnect) physically with your partner.\\nYour skin is your largest organ. When you receive pleasant touches, your brain releases a hormone called oxytocin, which not only lowers feelings of stress, anxiety, and fear but actually helps you build an even stronger emotional bond to your partner.\\nSince touch is an integral part of couples yoga, it makes sense that a regular couples yoga practice will surely strengthen your bond with your romantic partner!\\n\\n\\n\\n3. Couples yoga reduces stress and anxiety.\\nOne of the primary benefits of yoga is stress reduction and relief from anxiety and depression symptoms. \\nAs we’ve discussed, relationships can be stressful. Compromises, disagreements, societal pressures. Being in a romantic relationship requires a certain level of responsibility, which can also be stressful. \\nOn top of that, many people allow the stressors of their work life seep into their personal lives. It’s hard to compartmentalize work life and home life sometimes.\\nExcessive stress and anxiety, if unmanaged, definitely has a negative impact on any relationship, but especially the one with your partner. Couples yoga not only releases oxytocin, a feel good chemical (often called the “love hormone”), yoga allows your body to release other “happiness” hormones.\\nEndorphins, dopamine, and serotonin are all released into the bloodstream during and after your yoga practice. \\nThe connection that comes from doing yoga together plus the mutual release of all of these amazing chemicals helps couples destress, releases anxiety, and allows them to face the world with more peace.\\nThey stay grounded together and lean into each others’ strengths in times of trouble!\\n\\n\\n\\n4. Yoga for couples creates sexual wellbeing and intimacy.\\nIt should come as no surprise that stress and anxiety reduction makes room in your relationship for more intimacy. \\nHowever, couples who are distant, disengaged, out of sync, and have busy lives also usually struggle with maintaining or creating the intimacy and sexual wellbeing many need in their romantic relationships. Additionally, if one or both partners isn’t fit, flexible, or toned, that can affect their self confidence in the bedroom as well as how well they interact physically.\\nCouples yoga (practiced privately) can also include massage, meditation, and mutually beneficial poses that spark intimacy.\\nIt also helps that yoga can be done at home in an area of the house that’s comfortable for you and your partner. Feeling mentally, physically, and emotionally safe is important to creating a healthy sex life, and so if intimacy is your goal, it’s best to practice couples yoga in a place where you both feel very comfortable!\\n\\n\\n\\n5. Couples yoga helps build trust and emotional support.\\nTrust is one of the primary keys to making any relationship work but is especially important to have with your partner. \\nWhen we are romantically involved with another human, we open ourselves up in ways that make us vulnerable. We trust that person to treat us with care, respect, and love when we show them who we truly are.\\nIn this type of partnership, we rely heavily on the emotional support of the other person.\\nRomantic couples yoga requires you to rely partially or entirely on your partner, depending on what pose or poses you’re practicing. The types of poses practiced in couples yoga are often different from those performed in other forms of yoga.\\nIn this process of “letting go,” you will find you and your partner will cling to each other more. The result of this is you and your partner learn more about each other. Strengths, weaknesses, talents, and limitations. \\nNot just physically, but emotionally. \\nWith that knowledge, you both get to create an even deeper bond that allows you both to grow in your practice, your relationship, and as humans in ways you never imagined!\\nAll couples go through ups and downs in their relationship. This is normal! The goal is to have tools to navigate those down times in a way that is not only healthy but brings you closer together. \\nSometimes, you both may just need to do something fun, new, or exciting to make it through those challenging times. Other times, you may need to use couples yoga to reconnect, harmonize, calm down, or build up that much needed trust and emotional support!\\nMyYogaTeacher supports yogis in all walks of life, all ages, all fitness levels. Our yoga teachers always have your wants, needs, and goals in mind during your 1-on-1 and group sessions. \\nWhether you’ve spent your entire life practicing yoga or you haven’t made it to your first forward bend yet, we’d love to see your beautiful face on the mat at MyYogaTeacher! \\nIf you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n"}}],"relatedPosts":[{"id":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to  use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"}},{"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!","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 :\n⁠\\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"}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion: 10 Restorative Yin Yoga Poses for Digestion","createdAt":"2022-08-24T13:45:35.992969+00:00","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated. \\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues or to \\nloosen up hip\\n whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n⁠\n⁠Following are the 10 recommended yin yoga poses for digestion :\\n\n⁠1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "}}],"blogContent":{"id":"ckli3sc2gctet0c85549pmyiw","slug":"restorative-yoga-deep-relaxation","author":{"name":"Gloria","teacherMytSlug":"gloria-1","pictureUrl":"gloria-pro-1.jpg"},"title":"Restorative Yoga: A Practice for Deep Relaxation","createdAt":"2021-02-23T14:27:42.840065+00:00","updatedAt":"2022-08-01T06:47:45.76788+00:00","coverUrl":"restorative_yoga__ckli3sc2gctet0c85549pmyiw.png","seoDescription":"Looking for a yoga practice that is gentle on your body, reduces stress and anxiety, and can help manage pain? You don't want to miss this restorative yoga practice from myYogaTeacher!","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.","html":"<p>If you&#39;ve never experienced restorative yoga, you&#39;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.</p><p></p><p>In this 60-minute restorative yoga practice, I&#39;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 <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p></p><h3>Benefits of Restorative Yoga</h3><p>Restorative yoga offers several wonderful benefits:</p><ul><li><div>It&#39;s gentle on the body and can help <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">strengthen the connective tissues</a> around your bones and joints when practiced consistently.</div></li><li><div>The deep breathing that accompanies restorative yoga <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\" href=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\">calms the nervous system</a>, promoting relaxation.</div></li><li><div>Increased relaxation from restorative yoga can <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/s12888-020-02566-4\" href=\"https://doi.org/10.1186/s12888-020-02566-4\">improve sleep and sleep quality</a>.</div></li><li><div>All types of yoga are associated with <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">improved mental and physical well-being</a> and can even help people who experience <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\" href=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\">depression, anxiety, stress, and other mood disorders</a>.</div></li><li><div>Restorative yoga (along with other styles of yoga) is an excellent way to <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/1472-6882-14-196\" href=\"https://doi.org/10.1186/1472-6882-14-196\">reduce and manage musculoskeletal pain</a>.</div></li></ul><h2>Restorative Yoga Practice for Deep Relaxation</h2><p>Let&#39;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&#39;re going to flow through cat and cow 5 times.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/kfqY2goSLSx6qlMr34HW\" type=\"video/mp4\" title=\"cat-cow flow.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Come 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.</p><p></p><p>Place 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.</p><p></p><p>Move 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.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/zRREOPecSRW3n8bGmQgU\" type=\"video/mp4\" title=\"cat-cow eagle arms.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>That should be enough to wake up your spine and make you ready for restorative yoga.</p><p></p><p>In this practice, we&#39;ll use a couple of different sizes of bolsters, but if you don&#39;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&#39;ll also need two small cushions, a chair, and a small blanket.</p><p></p><p>We&#39;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.</p><p></p><p>Place your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you&#39;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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\" alt=\"restorative yoga opening pose.png\" title=\"restorative yoga opening pose.png\" width=\"600\" height=\"337\" /><p>Bring 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.</p><p></p><p>Bring 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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\" alt=\"restorative yoga pose 2.png\" title=\"restorative yoga pose 2.png\" width=\"600\" height=\"337\" /><p>Bring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.</p><p></p><p>Keep the large bolster where it is and remove any cushions you had on top of it. You&#39;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&#39;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&#39;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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\" alt=\"restorative yoga pose 3.png\" title=\"restorative yoga pose 3.png\" width=\"600\" height=\"337\" /><p>Gently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.</p><p></p><p>Now, we&#39;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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\" alt=\"restorative yoga heart opener.png\" title=\"restorative yoga heart opener.png\" width=\"600\" height=\"337\" /><p>Bring 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.</p><p></p><p>Bring 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&#39;d like (we recommend at least 5 minutes).</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\" alt=\"restorative yoga supported savasana.png\" title=\"restorative yoga supported savasana.png\" width=\"600\" height=\"337\" /><p>Bring 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&#39;re ready, come up to a cross-legged position.</p><p></p><p>Bring 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 <em>Om</em>, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, <em>namaste</em>.</p><p></p><p>If you&#39;re interested in more restorative yoga with me, sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to not only this class but 35+ live classes every single day.</p>"},"category":["therapy","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you&#39;ve never experienced restorative yoga, you&#39;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.</p><p></p><p>In this 60-minute restorative yoga practice, I&#39;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 <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p></p><h3>Benefits of Restorative Yoga</h3><p>Restorative yoga offers several wonderful benefits:</p><ul><li><div>It&#39;s gentle on the body and can help <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">strengthen the connective tissues</a> around your bones and joints when practiced consistently.</div></li><li><div>The deep breathing that accompanies restorative yoga <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\" href=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\">calms the nervous system</a>, promoting relaxation.</div></li><li><div>Increased relaxation from restorative yoga can <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/s12888-020-02566-4\" href=\"https://doi.org/10.1186/s12888-020-02566-4\">improve sleep and sleep quality</a>.</div></li><li><div>All types of yoga are associated with <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">improved mental and physical well-being</a> and can even help people who experience <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\" href=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\">depression, anxiety, stress, and other mood disorders</a>.</div></li><li><div>Restorative yoga (along with other styles of yoga) is an excellent way to <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/1472-6882-14-196\" href=\"https://doi.org/10.1186/1472-6882-14-196\">reduce and manage musculoskeletal pain</a>.</div></li></ul><h2>Restorative Yoga Practice for Deep Relaxation</h2><p>Let&#39;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&#39;re going to flow through cat and cow 5 times.</p><video controls >\n          <source src=\"https://media.graphcms.com/kfqY2goSLSx6qlMr34HW\" type=\"video/mp4\" title=\"cat-cow flow.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Come 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.</p><p></p><p>Place 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.</p><p></p><p>Move 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.</p><video controls >\n          <source src=\"https://media.graphcms.com/zRREOPecSRW3n8bGmQgU\" type=\"video/mp4\" title=\"cat-cow eagle arms.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>That should be enough to wake up your spine and make you ready for restorative yoga.</p><p></p><p>In this practice, we&#39;ll use a couple of different sizes of bolsters, but if you don&#39;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&#39;ll also need two small cushions, a chair, and a small blanket.</p><p></p><p>We&#39;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.</p><p></p><p>Place your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you&#39;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.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\" \n                alt=\"restorative yoga opening pose.png\"\n                title=\"restorative yoga opening pose.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\"\n                alt=\"restorative yoga opening pose.png\"\n                title=\"restorative yoga opening pose.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\"\n                alt=\"restorative yoga opening pose.png\"\n                title=\"restorative yoga opening pose.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bring 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.</p><p></p><p>Bring 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.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\" \n                alt=\"restorative yoga pose 2.png\"\n                title=\"restorative yoga pose 2.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\"\n                alt=\"restorative yoga pose 2.png\"\n                title=\"restorative yoga pose 2.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\"\n                alt=\"restorative yoga pose 2.png\"\n                title=\"restorative yoga pose 2.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.</p><p></p><p>Keep the large bolster where it is and remove any cushions you had on top of it. You&#39;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&#39;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&#39;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.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\" \n                alt=\"restorative yoga pose 3.png\"\n                title=\"restorative yoga pose 3.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\"\n                alt=\"restorative yoga pose 3.png\"\n                title=\"restorative yoga pose 3.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\"\n                alt=\"restorative yoga pose 3.png\"\n                title=\"restorative yoga pose 3.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Gently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.</p><p></p><p>Now, we&#39;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.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\" \n                alt=\"restorative yoga heart opener.png\"\n                title=\"restorative yoga heart opener.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\"\n                alt=\"restorative yoga heart opener.png\"\n                title=\"restorative yoga heart opener.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\"\n                alt=\"restorative yoga heart opener.png\"\n                title=\"restorative yoga heart opener.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bring 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.</p><p></p><p>Bring 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&#39;d like (we recommend at least 5 minutes).</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\" \n                alt=\"restorative yoga supported savasana.png\"\n                title=\"restorative yoga supported savasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\"\n                alt=\"restorative yoga supported savasana.png\"\n                title=\"restorative yoga supported savasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\"\n                alt=\"restorative yoga supported savasana.png\"\n                title=\"restorative yoga supported savasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bring 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&#39;re ready, come up to a cross-legged position.</p><p></p><p>Bring 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 <em>Om</em>, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, <em>namaste</em>.</p><p></p><p>If you&#39;re interested in more restorative yoga with me, sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to not only this class but 35+ live classes every single day.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"restorative-yoga-deep-relaxation","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/restorative-yoga-deep-relaxation","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckli3sc2gctet0c85549pmyiw","slug":"restorative-yoga-deep-relaxation","author":{"name":"Gloria","teacherMytSlug":"gloria-1","pictureUrl":"gloria-pro-1.jpg"},"title":"Restorative Yoga: A Practice for Deep Relaxation","createdAt":"2021-02-23T14:27:42.840065+00:00","updatedAt":"2022-08-01T06:47:45.76788+00:00","coverUrl":"restorative_yoga__ckli3sc2gctet0c85549pmyiw.png","seoDescription":"Looking for a yoga practice that is gentle on your body, reduces stress and anxiety, and can help manage pain? You don't want to miss this restorative yoga practice from myYogaTeacher!","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.","html":"<p>If you&#39;ve never experienced restorative yoga, you&#39;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.</p><p></p><p>In this 60-minute restorative yoga practice, I&#39;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 <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p></p><h3>Benefits of Restorative Yoga</h3><p>Restorative yoga offers several wonderful benefits:</p><ul><li><div>It&#39;s gentle on the body and can help <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">strengthen the connective tissues</a> around your bones and joints when practiced consistently.</div></li><li><div>The deep breathing that accompanies restorative yoga <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\" href=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\">calms the nervous system</a>, promoting relaxation.</div></li><li><div>Increased relaxation from restorative yoga can <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/s12888-020-02566-4\" href=\"https://doi.org/10.1186/s12888-020-02566-4\">improve sleep and sleep quality</a>.</div></li><li><div>All types of yoga are associated with <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">improved mental and physical well-being</a> and can even help people who experience <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\" href=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\">depression, anxiety, stress, and other mood disorders</a>.</div></li><li><div>Restorative yoga (along with other styles of yoga) is an excellent way to <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/1472-6882-14-196\" href=\"https://doi.org/10.1186/1472-6882-14-196\">reduce and manage musculoskeletal pain</a>.</div></li></ul><h2>Restorative Yoga Practice for Deep Relaxation</h2><p>Let&#39;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&#39;re going to flow through cat and cow 5 times.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/kfqY2goSLSx6qlMr34HW\" type=\"video/mp4\" title=\"cat-cow flow.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Come 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.</p><p></p><p>Place 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.</p><p></p><p>Move 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.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/zRREOPecSRW3n8bGmQgU\" type=\"video/mp4\" title=\"cat-cow eagle arms.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>That should be enough to wake up your spine and make you ready for restorative yoga.</p><p></p><p>In this practice, we&#39;ll use a couple of different sizes of bolsters, but if you don&#39;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&#39;ll also need two small cushions, a chair, and a small blanket.</p><p></p><p>We&#39;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.</p><p></p><p>Place your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you&#39;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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\" alt=\"restorative yoga opening pose.png\" title=\"restorative yoga opening pose.png\" width=\"600\" height=\"337\" /><p>Bring 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.</p><p></p><p>Bring 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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\" alt=\"restorative yoga pose 2.png\" title=\"restorative yoga pose 2.png\" width=\"600\" height=\"337\" /><p>Bring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.</p><p></p><p>Keep the large bolster where it is and remove any cushions you had on top of it. You&#39;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&#39;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&#39;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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\" alt=\"restorative yoga pose 3.png\" title=\"restorative yoga pose 3.png\" width=\"600\" height=\"337\" /><p>Gently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.</p><p></p><p>Now, we&#39;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.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\" alt=\"restorative yoga heart opener.png\" title=\"restorative yoga heart opener.png\" width=\"600\" height=\"337\" /><p>Bring 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.</p><p></p><p>Bring 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&#39;d like (we recommend at least 5 minutes).</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\" alt=\"restorative yoga supported savasana.png\" title=\"restorative yoga supported savasana.png\" width=\"600\" height=\"337\" /><p>Bring 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&#39;re ready, come up to a cross-legged position.</p><p></p><p>Bring 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 <em>Om</em>, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, <em>namaste</em>.</p><p></p><p>If you&#39;re interested in more restorative yoga with me, sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to not only this class but 35+ live classes every single day.</p>"},"category":["therapy","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}