Anxiety

{"posts":[{"title":"The Science Behind How Yoga Nidra Affects Your Mental Health ","coverUrl":"jxarku7prcghfy5mtcey.jpg","slug":"yoga-nidra-science","content":{"text":"As the prevalence of anxiety, depression, and other mental disorders continue to rise, worldwide, it’s becoming more and more obvious that many (if not most) adults experience some form of mental health issue at some point during their adult life.\\nFor many adults, the occurrence of depression and anxiety is consistent with family, work, and life stressors.\\nYoga nidra is a specific form of meditation that addresses stress and anxiety, the key components of mental health disorders. While there are traditional medical interventions available to people who suffer with mental health issues, they are often not sought out or continued by patients. \\nPrescription medications, hypnotherapy, psychotherapy, and similar interventions are costly, time consuming, and sometimes are only a temporary solution to the side effects of mental health disorders. \\nResearch shows that not only is yoga nidra safe and effective for treating anxiety and depression symptoms, it’s one of the few holistic complementary forms of therapy supported by conventional medical practitioners.\\nThis is why a good understanding of what yog nidra is and how a yoga nidra practice affects your mental health is important. So you can practice it knowing it’s backed by science!\\n\\nWhat is yoga nidra?\\nWe’ve covered this topic in other articles on the MyYogaTeacher blog as well, but in case you haven’t seen them, here’s a brief explanation!\\nYoga nidra is a form of meditation, usually guided. It’s also often known as “yogic sleep” and is, in fact, practiced lying down (great start, right?!). This ancient form of meditation is where the practitioner – that’s you – enters deep states of relaxation and transfers awareness from the outer world to their inner one.\\nYoga nidra is particularly beneficial for those who suffer from insomnia, burnout, PTSD, anxiety, and depression.\\nThis form of yoga is very different from other forms of meditation. It isn’t just about guided visualizations, affirmations, and yoga nidra is certainly not about daydreaming…or dreaming at all.\\nIn yoga nidra, the conscious mind remains active while the brain and body themselves reach a deep relaxation state. Most importantly, unlike in hypnosis, \\nyou\\n are always in control.\\n\\n\\nThe science behind benefits of yoga nidra\\nNow that you have a better understanding of what it is, we can discuss how yoga nidra works to improve your mental health!\\nYoga nidra and the autonomic nervous system\\nThe autonomic nervous system is the part of our body that regulates functions that don’t require conscious thought. Your heart beating, breathing, eyes blinking, digestion, and blood flow are a few examples.\\nThis system also includes our flight-or-fight response (sympathetic nervous system).\\nThe practice of yoga nidra meditation activates the \\npara\\nsympathetic nervous system – the opposite of the sympathetic nervous system. This is a part of your autonomic nervous system that controls our body’s ability to relax. When we relax deeply (such as when we’re in a dreamless sleep), our body is able to heal.\\nThis is why people who suffer from anxiety and depression often want to use sleep as a coping mechanism. Besides the fact that negative mental health states make you tired, sleeping is recovery.\\nHow does yoga nidra affect mental health?\\nA yoga nidra meditation practice allows your body to enter a sleep-like state while also maintaining control of your consciousness. This allows you to not only deeply relax but also rewire your mind (with the help of a yoga nidra instructor) to think and even behave differently.\\nSo your body gets to heal while you’re addressing the root cause of your mental health issues. No drugs. No pills. No nasty side effects from those types of medications. No costly visits to therapists unless you want to.\\nJust a reduction or elimination of anxiety, depression, and stress responses, which contribute to better mental \\nand\\n physical health.\\n\\nPhysiological side effects of better mental health\\nYour physiological body responds to your mental health. When you’re stressed, it releases cortisol, a hormone that causes inflammation. When you’re anxious, your blood pressure rises. When you’re experiencing post traumatic stress responses, your digestive system may almost completely stop working (temporarily anyway).\\nProlonged exposure to mental health issues is responsible for numerous health problems!\\nHeart attacks, strokes, hypertension, eating disorders, addiction to medications, chronic pain, headaches and migraines. So many things that lead to a shorter life span and impact your current quality of life.\\nYoga nidra meditation benefits include:\\n\\nBetter immune function\\nDecreased blood pressure\\nDecreased cortisol levels\\nImproved sleep\\nEnhanced memory and cognitive performance\\nReduction of chronic pain\\nDiminished symptoms of anxiety and depression\\nMore positive thought patterns\\nReduced or elimination of headaches\\nImproved digestion\\nPlus a whole host of others! \\nWho wouldn’t want to live a happier, healthier life with less stress, more mental clarity, and more optimism?\\nHere at MyYogaTeacher, we’re passionate about whole body health. That includes mental and emotional health. And we feel very strongly that yoga is for everyone. Our expert and experienced yoga teachers are well-versed in many forms of meditation, and group classes dedicated to them are available to all of our members!\\nWe have 70+ expert yoga instructors, many who specialize in yoga therapy, meditation, or even have masters degrees in those same areas. They are experienced, kind, and truly care about your well being!\\nWe’d love to have you join our community and discover how meditation and mindfulness positively impacts your life!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your child’s faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about your chIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n\n\n\n\n\\n"},"createdAt":"2022-04-20T21:39:20.573665+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"The Benefits of Humming Bee Breath: Tell Anxiety to Buzz Off","coverUrl":"gvhzqsh5gpbvdn4orxty.jpg","slug":"humming-bee-breath","content":{"text":"Yogic breathing is an important part of any meditation or yoga practice. Breath is life, and all the different forms of breath work are helpful for our physical, emotional, and mental health!\\nDid you know that most humans automatically revert to shallow breathing when they’re stressed?\\nWe don’t even realize it. Regular shallow breathing causes panic attacks, dry mouth, respiratory problems, tension in many areas of the body, and can be a precursor to cardiovascular problems. There are more reasons than one to learn different breathing techniques!\\nHumming Bee Breath is a unique yoga breathing technique that involves using sound on the exhalation. \\nThe sound and vibration of this type of breath, also known as Bhramari pranayama, soothes the tired, anxious, stressed out mind, releases tension, and allows the body to relax.\\nLet’s take a look at how to perform this simple bee breath technique!\\nHow to do Bhramari pranayama (Humming Bee Breath)\\nWe find that the best way to learn how to do something is by just doing it! \\nHowever, if, after trying it, you need more support or aren’t feeling the positive effects of this form of yogic breathing, we invite you to check out some of the many breathing and meditation-only practices offered on MyYogaTeacher! \\nIf you haven’t done so already, you can get a 2-week free trial here. No credit card needed!\\n\\nSo here we go! Steps to practicing this bee pranayama:\\n\\nFind a comfortable, seated position.\\n Many types of pranayama are practiced sitting on a cushion or blanket, cross-legged. However, we want you to feel comfortable practicing humming bee breath wherever and whenever you need to. So any comfortable seated position is fine for this pranayama.\\nClose your eyes.\\n Reducing the stimulation from your other senses will help you focus on your breathing and the buzzing sound of your exhales.\\nBreathe.\\n Take a few moments to just breathe slowly in and out through your nose. Intentionally relax your face, jaw, neck, and the rest of your body.\\nCover your ears. \\nGently place your pointer fingers into the tragus cartilage of your ears (NOT inside your ear) and close them off. It is also ok to cover them with the palms or heels of your hands if that’s more comfortable.\\nKeeping your ears blocked, \\ninhale deeply through your nose and exhale through your nose. On your exhale, make a humming sound, similar to a bee in tone.\\nContinue\\n this for 6-10 cycles of breath.\\nAs you’re breathing, stay focused on the sound of your breath, the humming, the vibration that comes from the humming. You want to find the balance between strong enough to feel it but gentle enough that it’s relaxing. See if you notice your face and jaw vibrating. This should feel soothing!\\n\\n\\nHumming Bee Breath Benefits\\nSomething you probably don’t know? The buzzing sound you make while practicing humming bee breath releases nitric oxide (NO). NO is produced in the paranasal sinuses and is inhaled when you breathe. It causes dilatation of your blood vessels, which increases how much oxygen your lungs take in internally. \\nHumming bee breath increases nitric oxide production 15 times that of what your body normally produces!\\nOn top of that, Bhramari pranayama benefits also include:\\n\\nReduced blood pressure\\nDecreased anger and agitation\\nElimination of anxiety\\nRelaxation of the central nervous system\\nReduced inflammation in the body\\nRegulation of the metabolism\\nBoosted immunity (NO kills viruses and bacteria)\\nRegulation of hormones\\n\\nStudies\\n have also revealed that humming bee breath can prevent and even assist with recovery from respiratory illnesses such as COVID-19!\\nHumming bee breath is one of the most powerful forms of yogic breathing that you can practice. There are numerous benefits!\\nIn the chaotic world we live in, it’s important – no, \\nimperative – \\nthat we participate consistently in various forms of self care. Yogic breathing practices are easy, convenient, and doable almost anywhere. For thousands of years, people have used breath work to improve their mental, physical, and emotional health.\\nWe hope you take some time to learn this effective breathing technique!\\nBee Breath precautions\\nWhile we have not heard or experienced any negative side effects of humming bee breath, we do advise the following precautions:\\n\\nDo not “plug” the openings of your ears with your fingers. Press gently on the tragus cartilage instead.\\nIf you have an ear infection, do not practice Bhramari pranayama.\\nDo not practice this form of breath work lying down. Sit in a comfortable position.\\nIt is not advised to practice humming bee breath if you’re pregnant.\\nBee breath should be practiced on an empty (or mostly empty stomach), in the morning before eating or 4-5 hours after eating.\\nBe sure to keep your lips gently pressed together while performing this pranayama. Mouth should stay closed.\\n\\n\\nIf you’re unsure about how to practice this form of yogic breathing, seek out a yoga instructor who is familiar with this technique. We wouldn’t want you to miss out on all the amazing benefits Bhramari pranayama offers!\\nMyYogaTeacher has many experienced, expert instructors who would be more than happy to help you master this technique! If you haven’t checked MYT out already, \\nget your 2-week free trial here\\n and join us on the mat in any or all of the 35+ yoga and meditation classes we offer!\\nSee you on the mat!\\n\\n"},"createdAt":"2021-11-15T14:06:25.868367+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"5 Proven Ways Meditation Positively Affects Brain Behavior","coverUrl":"im2iwdslj01ob1qu5w4r.jpg","slug":"meditation-effects-on-brain","content":{"text":"Meditation and brain studies have been around, and increasing, for a number of years now. And new studies are consistently revealing more and more incredible information about how meditation positively affects the human brain!\\nBut what precisely are the benefits of meditation on our brain?\\nWe already know meditation lowers cortisol levels, reduces or eliminates anxiety and depression, lowers blood pressure, and even regulates insulin levels in the body.\\nIt’s pretty amazing that something as ancient and simple as meditation can create such a positive impact on people, an impact that has a ripple effect.\\nHowever, scientific research actually reveals that meditation literally changes the composition of the brain and how the brain behaves.\\nMyYogaTeacher offers multiple meditation-only classes on our platform! All taught by extremely experienced, expert yoga instructors. If you aren’t reaping the rewards of meditation or don’t know where to start, \\nget your free 2-week trial of MyYogaTeacher here\\n and check out any or all of the group classes offered!\\nNow, on to the ways meditation positively affects brain behavior.\\n\\n1. Meditation changes the brain structure\\nBefore we dive into this topic, let’s go over the names of the parts of the brain that will be mentioned. No one likes having to look up big words!\\nDon’t worry. There are only four areas we’ll talk about here!\\nGray matter\\n - Controls muscle movement, sensory perception (including emotions, hearing, speech, memory, seeing, and decision making).\\nAmygdala \\n- In charge of emotional responses.\\nPrefrontal cortex\\n - Responsible for decision making.\\nHippocampus\\n - Controls memory and learning.\n\\nAccording to a study reported by the \\nNational Institute of Health\\n (NIH), regularly participating in a specific type of meditation called Mindfulness Based Stress Reduction (MBSR) increases the brain’s gray matter in the hippocampus.\\nNot only that, but that same study also showed that the part of the amygdala involved in stress, fear, anxiety, and depression \\ndecreased in size\\n.\\nThe actual \\nphysical\\n structure of the brain changed because of meditation.\\nMind-blowing, right?! (hehe)\\nThis means meditation restructures the brain so that you feel less stressed, anxious and depressed and have better memory and learning capabilities.\\nImagine how this would affect a child’s growing brain! And since I mentioned it…\\nThe effects of meditation on the brain is perhaps even more promising when it comes to children. And children in schools. Studies show that even short bursts of meditation through a child’s school day reduces discipline problems, increases their focus, memory, and improves executive functioning.\\n2. Mindfulness meditation reduces brain aging\\nWhile certain types of stress responses are beneficial to our survival (even in the modern world), some are not.\\nThose stress responses that are triggered by our misguided perceptions of a situation or event promote brain cell death. Stress kills. True story. \\nWhen we have emotions that stem from something reasonable, we react in a meaningful way. This does not contribute to excessive aging the way emotions stemming from false beliefs or fear-based worries do.\\nThe good news?\\nStudies show that mindfulness meditation increases thought awareness, improves control of those thoughts, and reduces cognitive stress. That’s the stress that leads to brain cell death, not the kind that saves your life.\\nCreating more positive states of mind and decreasing the negative ones slows down the rate of cell aging.\\n3. Meditation improves symptoms of depression and anxiety.\\nMeditation is by no means a cure all for \\nany\\n type of mental health condition, much less anxiety or depression. But it’s an excellent tool for managing the symptoms and, in some cases, does eliminate them altogether.\\nMost importantly, meditation changes your response to negative thoughts and, when practiced regularly, can even help you manage them in a healthy way.\\nHow?\\nIt teaches you to be aware of your thoughts without judging them or making assumptions about them.\\nThis is not to say you’ll never have depressing, anxious, or generally negative thoughts. But meditating regularly will give you the tools you need to manage them appropriately and behave in healthier, more positive ways.\\n4. Meditation helps with addiction.\\nAccording to the \\nNIH\\n, decades of research have shown that mindfulness based meditation helps stop addiction and even prevents relapse.\\nThe important thing to remember is that for addiction, consistency in a meditation practice is the key to success. However, it’s also an important practice to start or continue in the event of a relapse.\\nBecause many people who suffer from addiction have little awareness of the negative consequences of their behaviors on their body, relationships, family, and life, meditation plays an important role in helping them gain awareness and gives them tools to change their behaviors.\\nAnother thing to note is since regular mindfulness meditation changes the structure of the brain, the positive side effects are two fold.\\nSince breaking an addiction is obviously stressful, meditation also helps alleviate that stress response during withdrawals. There is also growing evidence that MBSR training cultivates a practice called “savoring.” This is where focused attention is created around natural rewards. In studies involving this idea, participants had reduced cravings and were less likely to take part in substance abuse behaviors. This “savoring” practice helps people pay more attention to pleasant daily activities and focus on the positive emotional responses they have towards those experiences.\\nSo exciting to think about the idea that mindfulness meditation could actually be saving lives!\\n5. Meditation reduces default mode network activity\\nWhat is default mode network activity (DMN)? The DMN is the network within the brain that’s operating when we’re not really thinking about anything at all.\\nIt’s the mind-wandering part of your brain.\\nStudies show that mind-wandering and “background thoughts” lead to worry, stress, anxiety, and general unhappiness.  This network is most active when we’re left to our own thoughts or don’t actively have something we’re thinking about (i.e. when we’re performing a task).\\nA common misconception about meditation is that you’re doing nothing when is really quite the opposite.\\nMeditation is active. Just not in the way most people think.\\nMeditation involves drawing your attention to and concentrating on your immediate experience. It requires you to learn how to be present in each moment. This practice does not generally come naturally (or easily) to humans! \\nSo meditation, then, requires us to \\nthink\\n. Which, in turn, helps reduce the “background noise” of the brain that is not only mostly unproductive, but also can lead us into states of worry, anxiety, and depression.\\n6. (Bonus!) Meditation has a stacked effect on the brain.\\nWhile there is tons of scientific evidence showing that various forms of meditation positively impact the brain, the short and sweet of it is…\\nA consistent meditation practice makes our lives better.\\nHere’s a quick list of just some of the benefits of meditation:\\nImproves concentration and memory\\nReduced blood pressure\\nHelps control pain\\nImproves sleep\\nReduces age-related memory loss\\nHelps fight addictions\\nHelps control food cravings\\nReduces emotional and binge eating\\nIncreases attention span\\nHelps you become more self-aware\\nControls anxiety\\nReduces stress\\nAs with many types of medication or therapy, meditation doesn’t just help with one or the other (or maybe a few) of these things listed above. A consistent meditation practice benefits you – and your brain – in \\nall\\n the ways!\\nCan you tell we’re pretty passionate here at MYT about your health and wellness? We truly do care about your mental, emotional, \\nand\\n physical health. That’s why we are excited to have such an amazing group of experienced, expert yoga instructors with varying backgrounds and who have extensive education in their field on board the MyYogaTeacher platform!\\nMyYogaTeacher hosts a variety of  35+ group classes, offers 1:1 classes, and members get discounted pricing on all of our phenomenal workshops! If you haven’t tried us out, we want to make it easy for you to do so by offering \\na 2-week free trial that you can get right here!\\n No credit card required!\\nWe hope to see you on the mat!\\n"},"createdAt":"2021-10-24T13:50:43.10345+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"Bringing Peace to Your Chaos: How Yoga Heals the World","coverUrl":"unizcdwt8dtqxz1k4xpm.jpg","slug":"yoga-for-peace","content":{"text":"Here at myYogaTeacher, we understand the effects of all the world’s problems on people. We feel them too. And we want to help.\\nClimate change. Wildfires. A pandemic. Political unrest. Social unrest.\\nMix in work and family and all the other aspects of our lives, and you’ve got the set up for inner and outer chaos. \\nIt doesn’t have to be that way. We’re not saying yoga cures every problem, but it certainly will help bring more peace and harmony to your busy, bustling, crazy life. The more peace you bring into your life, the healthier you will become. Physically, mentally, and emotionally.\\nWe believe that yoga is a path to wellness. That’s why myYogaTeacher offers a \\nfree-2-week trial where you can explore over 35 different yoga classes\\n and many different types of yoga, all taught by expert yoga teachers from the birthplace of yoga, India.\\nYoga brings harmony to your chaos and really can heal you in ways you’d never guess possible.\\nYoga promotes physical healing\\nThere is no doubt that yoga helps people feel better physically. But do you know how or in what ways yoga can benefit you besides helping you become more flexible?\\nYoga can cure lower back pain as well as other types of joint pain.\\n The stretching of the muscles around those areas relieves tension while simultaneously strengthening them, which provides added support to sensitive joints.\\nA regular yoga practice creates a healthy spine.\\n Besides providing stretches that help lengthen and strengthen the tiny muscles around the spine, yoga also works your abdominal muscles, which are imperative for spinal support and health.\\nYoga reduces blood pressure.\\n The combination of breathwork and yoga poses releases endorphins while also helping you effectively work through stressful situations easier. Consistently lower stress levels reduce blood pressure and cortisol levels.\\nPracticing yoga can relieve symptoms of polycystic ovarian syndrome (PCOS).\\n Studies have shown that practicing yoga 2-3 times a week actually reduces testosterone levels in women, providing relief from anxiety and depression, as well as from PCOS.\\nThe therapeutic benefits of yoga help cure and prevent Type II Diabetes\\n. Science has proven that a regular yoga practice lowers fasting blood sugar, and it promotes mindful eating. It also helps with glycemic control, making diabetes medications less necessary.\\nThis is just a small list of ways yoga provides physical benefits. There are so many other ways yoga helps people feel better physically. Like helping with arthritis, depression, liver problems, obesity, and even eating disorders.\\nSpeaking of depression…\\nYoga promotes mental healing\\nDepression affects approximately 40 million Americans every year. And that number has steadily increased in the wake of the COVID-19 pandemic. \\nUnfortunately, many people don’t have access to affordable or reliable mental health care. Or they do not understand the severity of their mental health problems enough to seek out the help they need.\\nA multitude of studies back the idea that a regular yoga practice helps heal many types of mental health problems, anxiety and depression being two.\\nHere are some other ways yoga helps heal mental health issues:\\nYoga helps strengthen social attachments.\\n Humans are created for interaction. Whether you’re an introvert, extrovert, or a bit of both, having solid social connections to others is proven to reduce anxiety and depression.\\nA regular yoga practice helps alleviate insomnia\\n. Insomnia itself is physical, but the effects of it are mental. Lack of sleep causes brain fog, poor decision making, irritability, anxiety, and depression.\\nYoga affects mood with the release of GABA.\\n GABA is a primary mood boosting chemical in your body and helps alleviate the effects of stress, anxiety, PTSD, and many other mental health disorders.\\nThe breathwork aspect of yoga reduces stress.\\n Stressful situations surround us every day. But how we respond to stress affects our mental health. Yoga is also a practice of breathwork and developing various breathing techniques that help us manage our stress.\\nMany people underestimate the power of stress and trauma in their lives. Stress increases blood pressure, cortisol levels, suicide rates,  the likelihood of eating disorders, and sleeplessness. \\nTrauma goes unrecognized by people suffering from it and mental health practitioners every single day.\\nYoga brings healing to the world through better mental health. It’s actually an important tool used in psychotherapy. It’s also much more affordable and accessible than psychotherapy or prescription drugs. When mental health is better, emotional health follows easily behind.\\nYoga promotes emotional well-being\\nYoga is a journey. It helps us unravel who we are on a heart and soul level. Who we are underneath all the roles of husband, wife, parent, child, friend. \\nYoga brings us to a place of self-awareness, a place where we can be present in every moment. A place where we are better able to control our inner and outer responses to outside stimuli. We can’t always control the world around us, and we certainly can’t control other people’s actions. \\nA regular yoga practice helps us control and regulate our emotions.\\nOn top of that, when we practice yoga consistently, our bodies release tension in areas where we may have pain. We begin to strengthen muscles that support our frame and joints, which also alleviates pain. Since pain can cause serious emotional distress, the idea that yoga provides relief from pain and promotes emotional well-being is \\nhuge\\n.\\nYoga is an ancient practice with modern benefits. MyYogaTeacher has made it easy for you to find the perfect class for you with an instructor you feel comfortable with. On top of that, as a member, you have the opportunity to try many different classes from anywhere in the world you may be and at almost any time of day!\\nWe truly care about your health and well-being and the power of yoga to heal the world. And it’s important to us that high quality, personalized, expert yoga instruction is affordable and easily accessible to anyone who wants it or needs it.\\n\\nIf you’re not a member yet, click here to grab your 2-week free trial!\\n \\nSee you on the mat! \\nNamaste."},"createdAt":"2021-08-04T20:00:25.747903+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"10 Things You Should Know Before You Start Meditating","coverUrl":"rimflxvurbzhsoxolcr2.jpg","slug":"before-you-meditate","content":{"text":"We all want that experience that experienced meditators talk about.\\nThat magical time when you’re totally and completely relaxed and in a sort of euphoric, beautiful state. It’s calm and quiet. You’re centered and grounded.\\nBut it’s not actual magic.\\nA meditation practice takes...well, practice. It doesn’t come naturally to most people. But the more you do it, the easier it gets, and the more benefit you receive from it.\\n[CTA-DEFAULT]\\nA deep meditation is amazing. But here’s what you should know before starting your journey.\\n1. Don’t expect to have a blank mind.\\nIt is the brain’s natural state to jump from thought to thought to thought. The purpose of meditation isn’t to create a blank mind but to become more aware of the thoughts you’re having and guide your mind back to your meditation practice.\\nMany types of meditation actually emphasize the art of being mindful of thoughts as they arise.\\n2. You don’t need to sit in a particular position.\\nWhile it is often recommended that you sit or lay on the floor or ground, it isn’t necessary. It’s more important to be comfortable and in a place or position that helps you feel grounded. \\nOf note, unless it’s a sleep meditation or body scan meditation, lying down during your meditation practice might not be your best option. Unless you don’t mind falling asleep!\\n3. Meditation comes with health perks.\\nOne of our other instructors discussed this in their article, but we can’t emphasize this enough. Meditation helps reduce stress, blood pressure, anxiety, and depression. It improves sleep, increases feelings of wellbeing and happiness, and boosts the immune system.\\nA regular meditation practice can even help you kick smoking or alcohol addictions to the curb!\\n4. Meditation actually changes your brain.\\nIt’s true, meditation is scientifically proven to alter your brain...in a good way! \\nStudies show that mindfulness practices thicken  the prefrontal cortex of the brain which is responsible for things like concentration and awareness. In this case, thicker is a good thing.\\nAlso, meditation is proven to reduce the brain’s fight or flight response. This means your body responds better to stress resulting in lower cortisol levels and better health.\\n5. Lots of famous people you’ve heard of meditate!\\nI’m sure you knew Oprah meditates. That is a given.\\nBut did you know that Paul McCartney, Jerry Seinfield, Howard Stern, Barbara Walters, Bill Gates, Michael Jordan, Will Smith and even Clint Eastwood also meditate?!\\nAnd they don’t mind letting people know about it either. They understand the power of meditating!\\n6. You may not think you’re doing it right the first time.\\nIt’s ok.\\nThe first time you meditate may feel awkward, strange, uncomfortable. It may just feel like you’re doing it wrong.\\nYou may feel like this the second or third or even fourth time. Stick with it. Just like your yoga practice or anything else you want to be better at, the more you practice, the better you’ll get.\\nThe better you get, the more benefits you’ll experience.\\n7. Reflect on how you feel.\\nIt’ll be important, especially during the early days of your practice, to take a step back and reflect on how you feel in between practices.\\nIt is not uncommon to feel bored, discouraged, or distracted during or after a meditation session. Hopefully, as you go, you’ll have more times of feeling happy, energized, relaxed and calm. Either way, take note of how your days and weeks go.\\nYou might be surprised how quickly you start to experience the benefits of meditation.\\n8. You don’t need a mantra, and you don’t have to chant.\\nSome people are wary of meditating because they’re uncomfortable with chanting or having a mantra. They just want to be silent.\\nAnd that’s totally fine.\\nMantras, chanting, and sound are tools many people use to facilitate their meditation practice. But they aren’t necessary to reaping the rewards of one. However, your mind will have a tendency to wander. It’s completely normal. And a mantra, chanting, or even just counting your breaths will help bring your mind back to your practice.\\n9. You can meditate with a purpose or for general health.\\nThere are many types of meditation, but there are many more ways to practice those different types. \\nSome people meditate specifically to ease anxiety, depression, or to reduce their stress levels. Maybe they want to become more grateful, kind, or compassionate. There are plenty of specific reasons for one to meditate.\\nIt’s also completely ok to meditate for wellness. \\n10. You DO have time.\\nYou want to know the truth?\\nWe make time for the things that are important to us. No matter what that is. \\nIncorporating meditation into your daily life doesn’t have to be overwhelming or time-consuming. Even 5 minutes a day can be beneficial. And you’ll probably find that after a while, 5 minutes a day won’t feel like enough and you’ll be more inclined to carve out more time for an even deeper meditation practice.\\nIf you’re new to meditation, start with shorter increments and see how you feel!\\nThere are many ways to learn how to meditate, and the world is your oyster when it comes to all the varieties of meditation practices. It can be hard to choose what’s best for you when you’re new to it.\\nI encourage you to try some of the breathing and meditation classes offered on myYogaTeacher! If you’re a member, you may have already tried some of them. If not, \\nclick here to grab your free 2-week trial\\n! All of the instructors at myYogaTeacher are experts in yoga and meditation and most come from the birthplace of yoga and meditation, India! We’d love for you to have an authentic meditation experience!"},"createdAt":"2021-07-08T14:12:47.965022+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"Five Ways Meditation Can Start Improving Your Life Right Now","coverUrl":"uhdar3thpz9nzwzopvqv.jpg","slug":"meditate-for-health","content":{"text":"Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. \\nAnd people are beginning to catch on.\\nThe truth is there are some really \\nmajor\\n \\nbenefits\\n to meditation (yoga is included, by the way). \\nAnd science agrees. \\nBefore I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a \\nBreathing and Meditation\\n class with myYoga Teacher!\\nIf you’re not yet a member, it’s definitely worth your time to \\ngrab a free 2-wee trial of MYT\\n. You’ll have access to my class and 35+ more!\\nAlso, more and more people are looking to alternative health\\n \\npractices, products, and practitioners to improve their lives. \\nWhy? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. \\nWith all that in mind, let’s get to the science behind it all.\\nANXIETY, DEPRESSION, AND INSOMNIA\\nAnxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 \\nmillion\\n American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s \\nnot \\nall in their heads. \\nIf you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! \\nAccording to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.\\nSo give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! \\nAlso, I am in \\nno way\\n saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.\\nThere are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:\\nBody scan or progressive relaxation\\n:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.\\nMetta Meditation\\n:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.\\nMindfulness Meditation\\n:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.\\nFor beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.\\nAnother way meditation and breathwork helps people?\\nPAIN MANAGEMENT\\nBefore you say anything, I completely understand some types of pain are not “cured” by meditation. There \\nARE\\n other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. \\nI’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. \\nIn some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) \\nMost people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals \\nZERO \\nrisk.\\nYoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  \\nAshtanga\\n, \\nBikram\\n, \\nKundalini\\n, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should \\nfirst speak with your physician.\\nAlso, lots of people suffer with more than one problem. I’d go so far as to say \\nmost\\n people do. Meditate on it. Boom. Killing two birds with one stone! \\nOr check out my Breathing and Meditation class for a simple, restorative practice for beginners.\\nTHE POWER OF POSITIVE THINKING\\nVery, cliche, I know. But emotional health DOES matter! \\nSome other benefits people notice are:\\nMore calm throughout the day, less stressed..\\nMore patience, compassion, and kindness.\\nReduced emotional eating. \\nMoney savings from reduced emotional eating.\\nAccording to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.\\nKINDNESS\\nResearch published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.\\nHave you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. \\nThe news is mostly negative. \\nFacebook is a lot of negative. \\nRoad rage. \\nWaiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. \\nYou \\ncan\\n escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. \\nEVERYONE\\n can use more of those things. \\nThis one \\ndoes\\n take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from \\nall\\n walks of life.\\n BLOOD PRESSURE — IT’S IMPORTANT!\\nThis one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! \\nAccording to the NIH, hypertension affects nearly \\n1 billion\\n people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.\\nMeditation is \\nnot a\\n “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.\\nNot sure how to begin your practice of meditation and breathwork? Join us in my \\nBreathing and Meditation class\\n! All are welcome, and we’ll journey to better health through meditation together.\\nIt’s also a perfect reason to go ahead and \\nscoop up your free 2-week trial of myYogaTeacher\\n! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!\\nLove, light, and peace!"},"createdAt":"2021-07-01T19:53:37.651367+00:00","author":{"name":"Trupti","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"Just Breathe: 9 Types of Yogic Breathing and When to Use Them","coverUrl":"iw8hvubtyzsebykywef1.jpg","slug":"types-of-yoga-breath","content":{"text":"Don’t you hate it when you’re in a tizzy about something – maybe crying or angry – and someone tells you to “just breathe?”\\n\\nIt’s the worst, right?\\n\\nYou’re all I AM BREATHING! And they’re all “not really.”\\n\\nThe truth is, even though you may be upset at whoever is giving you the very common suggestion to stop freaking out and take a breath, they’re right.\\n\\nIn yoga, breath is your life force. It’s what keeps you grounded, calm, clear headed. It’s what helps you make better decisions in all sorts of situations. Yogic breathing exercises are not like any other type of breathing. \\n\\nFor thousands of years, yoga breathing techniques that we are familiar with are scientifically proven to:\\n\\nImprove blood pressure\\nReduce symptoms of anxiety and depression\\nRestore energy levels\\nReduce pain\\nRelax muscles\\nLower stress-induced cortisol levels\\n\\nAs a yoga teacher, I am constantly integrating different forms of yoga breathing techniques into my practices. It helps my students have more harmony and peace in their lives as well as better focus and mental clarity.\\n\\n[CTA-BREATH]\\n\\nIn the meantime here are the major types of yoga breathing exercises you should be familiar with.\\n\\n\\n1. Nadi Shodhana or Alternate Nostril Breathing\\n\\nThis type of breathing brings almost immediate relief to those who are suffering from anxiety, panic attacks, or when you’re feeling agitated.\\n\\nIt helps slow your heartbeat, lower your blood pressure, and calms down the central nervous system. Alternate nostril breathing is a good practice for general well being as well. And the more you practice, the easier it will be to use this type of yogic breath during times of stress.\\n\\n2. Ujjayi or Ocean’s Breath\\n\\nOcean’s Breath is the most common form of breathing in yoga practices.\\n\\nThis yoga breathing technique has been shown to improve the quality of life in cancer patients, patients who suffer from severe depressive issues, and has even been shown in a few studies to help people who suffer from hypothyroidism by improving pulmonary function.\\n\\nIn yoga, breath is even more important than the actual poses. Here are some other names Ocean’s Breath may go by:\\n\\nVictorious breathing\\nSnake breathing\\nWhispering breath\\nSnoring breath\\n\\nWe practice ujjayi breathing in almost every one of the classes I offer on \\nMyYogaTeacher\\n!\\n\\n3. Shitali pranayama or cooling breath\\n\\nThis type of breathing is most effective in the warmer months when your body may need a little help cooling down.\\n\\nCooling breath, also known as “Taco Breath” after the curled tongue used to move the air, is known to:\\n\\nQuelch thirst and hunger\\nImprove bad breath\\nReduce fatigue\\nReduce fevers\\nImprove high blood pressure\\n\\nWhen done properly, this yoga breathing exercise directs heat away from the head, neck, and digestive system to help cool the body.\\n\\n4. Sitkari pranayama or hissing breath\\n\\nThis type of yoga breath is another variation of cooling breath. The only difference is shitali pranayama is performed through a rolled tongue stuck out of the mouth, and sitkari pranayama is performed through clenched teeth.\\n\\nDuring hissing breath, do not clench your teeth so tightly that it hurts your teeth or jaws. Teeth should be only just clenched. \\n\\nHissing breath is also another cooling breath and can be done in the heat of the day or any time when the body needs to be cooled down. It also reduces anxiety, anger, agitation, and calms the mind.\\n\\n5. Brahmari or humming breath\\n\\nThe name of this breath type is named after a black Indian bee.\\n\\nIf you have a hard time meditating or maintaining focus while you’re meditating, humming breath is very helpful, but it is also good to do before going to bed.\\n\\nBrahmari pranayama releases cerebral tension and helps lower blood pressure, helping to relax your central nervous systems.\\n\\nThis yogic breathing technique should not be done lying down. Always practice this breath sitting upright. It is also contraindicated in pregnant or menstruating women, and people who suffer with extremely high blood pressure, epilepsy, chest pain, or ear infection.\\n\\n6. Bhastrika or bellows breath\\n\\nIf you’re wanting to lose weight, this type of yogic breathing might be useful to you! \\n\\nBellows breath is used to energize and awaken the body. It also may help boost digestion and increase metabolism. However, absolutely do not practice this yoga breathing exercise if you have cardiac issues, extremely high blood pressure, or a hernia (or previous issues with hernia).\\n\\n7. Surya Bhedana or solar breath\\n\\nThe main purpose of the solar breath is to bring vital energy and life to the body, to revitalize it. This type of yogic breathing gives the sympathetic nervous system a boost and increases the efficiency of the digestive tract. \\n\\nYou will be bringing heat to the body through your inhale (on your right nostril) and cooling your body on the exhale out of your left nostril.\\n\\nThe whole digestive system is affected by this form of breathing, so it is best not to do it right after eating.\\n8. Chandra Bhedana or lunar breath\\n\\nThis yoga breath practice is just the opposite of how you perform the solar breath practice. The idea is to bring coolness to the body..\\n\\nIt is important not to do both breaths on the same day and only do twice a day, in the morning and evening.\\n\\n9. Active Yoga Breathing\\n\\nThis yoga breathing exercise will help you be more prepared to do the common Ocean’s Breath during almost any yoga practice.\\n\\nIt is the practice of breathing deeply, evenly, and consistently during physical activity, such as walking or bike riding. If walking, use 5-10 steps for your inhale and 5 to 10 steps to exhale.  Doing this helps to calm your body and give you the benefits of deep breathing while also getting exercise.\\n\\n\\nIf you’re looking to learn more about the different types of yoga breathing and their benefits, you should definitely give myYogaTeacher a try! \\nYou can get your 2-week free trial here and check out all the different yoga teachers and what they have to offer.\\n\\n\\nFeel free to check out any of my classes as well! I offer one called\\n Breathe and Flow\\n that you just may enjoy!\\n\\nI hope to see you on the mat soon!\\n\\nNamaste.\\n"},"createdAt":"2021-06-11T18:50:52.169324+00:00","author":{"name":"Bharath","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"Why Breath is an Important Part of Your Yoga Practice","coverUrl":"hjrzagexcb4hn9uy17cx.jpg","slug":"breathwork-and-yoga","content":{"text":"I’m pretty certain you’ve heard a lot about doing breathwork, also known as breathing exercises, before, during, and after your yoga practice.\\n\\nBut is breathing through your asanas just something you’ve been doing because your teacher told you to? Is breathwork just that, breathing? What is breathing to you?\\n\\nFor me, breath is life. It’s magic. It’s my pathway to heaven while I’m still alive.\\n\\nAnd the breath is a tool to connect, calm, and control your mind. To bring awareness to your inner self.\\n\\nWhich is what yoga is all about.\\n\\nThis is why I wanted to teach a \\nBreath and Flow class with myYogaTeacher!\\n Because pranayama (breath) and meditation are really the best part of yoga.\\n[CTA-DEFAULT]\\nLet’s look at how breath works in yoga and why the breath is the most important part of your yoga practice.\\n\\nBreath and your yoga flow\\n\\nPhysiologically\\n\\nWhen you begin your yoga practice, you begin synchronizing your breath with your movements. Whether an instructor is guiding you through this process or you’ve become accustomed to doing it on your own, breathing becomes conscious, versus automated.\\n\\nYou become aware of how your breath moves with your body, particularly during more strenuous flows or asanas where controlling your breath becomes more difficult. \\n\\nThis is where the magic begins! \\n\\nThe mind gets quieter. The body feels calmer.\\n\\nMentally and emotionally\\n\\nBreath is what allows us to experience life! Literally.\\n\\nThe practice of yoga is designed to bring harmony to our inner and outer selves. So we can experience the very essence of life through all our senses.\\n\\nWithout breath, senses can not exist.\\n\\nOptimizing our breath with even inhales and exhales during our yoga practice also opens us up to our greatest potential. It releases tension, anxiety, and revitalizes our mind and spirit.\\n\\nPhysically\\n\\nThis brings us to how breathwork and meditation as a part of a comprehensive yoga practice affect our physical bodies.\\n\\nBreath awareness can eliminate tension in the muscles, joint compression, and help realign our posture. When we hold our breath, we prevent oxygen and nutrients from reaching our muscles and organs, causing contraction. Which then causes pain.\\n\\nYoga teaches us how to breathe properly and in a way that is much more beneficial than what we are accustomed to.\\n\\nBreath and your mind\\n\\nBeing active and moving your body definitely releases endorphins. You feel good, happier. But that is often short lived.\\n\\nWhen your breath changes, it’s telling you something about yourself, your mind. For example, you may not notice but when you’re stressed, tense, angry, you breathe heavier. Much more shallow breaths. When you’re sleeping, your breathing is generally much deeper and slower, just like when you’re relaxed.\\n\\nThe breath moves with the mind and vice versa!\\n\\nIt makes sense, then, that if we can control our breathing, we can control much of what’s going on in our mind.\\n\\nIf we can control our mind, we can move with more ease and positivity in our environment and world.\\n\\n4 Types of yoga breathing and their benefits\\n\\nUjjayi Pranayama (Victorious Breath or Ocean Breath)\\n\\nThis is the most common of yoga breathing techniques and is usually identified as sound like the wind in the trees or the rise and fall of the ocean waves against the sand.\\n\\nUjjayi Pranayama is soothing and calms the central nervous system even when done in conjunction with a faster paced vinyasa practice. The flow of the breath with the movements releases tension throughout the body.\\n\\nNadi Shodhana Pranayama (Alternate Nostril Breathing)\\n\\nThis form of breath work is designed to purify and unblock your nadis, energy channels that flow through your body and connect to your chakras.\\n\\nStudies have shown that people who practice this form of breathing on a consistent basis have lower blood pressure and better mental focus. Alternate nostril breathing is often done at the end of a yoga practice.\\n\\nKumbhaka Pranayama (Breath Retention)\\n\\nKumbhaka Pranayama is probably known to you simply as deep breathing. Except in this practice, you actually hold your breath for a bit, breathe in a little bit more and hold it for as long as you can before releasing.\\n\\nThis can be difficult for people who are very anxious, so they may want to begin with holding their breath for much shorter periods of time. But ultimately, this type of breathing is meant to fully oxygenate the blood.\\n\\nKapalabhati Pranayama (Breath of Fire)\\n\\nFeeling groggy? Maybe you woke up in a fog or you’re just having a mentally exhausting day. The Breath of Fire breathing technique will bring a pep back into your step and improve decision making and mental focus.\\n\\nThis type of breathwork is not beneficial when you’re already under a lot of stress.\\n\\n\\nIf you’re unsure about how to perform any of these breathing techniques, you’d definitely love my \\nBreathe and Flow class!\\n It’s perfect for any level of yogi, and we focus on breathing, meditation, and foundational yoga poses in a full-body flow.\\n\\nAs I mentioned before, myYogaTeacher is full of almost any type of yoga class you could possibly want to attend! And they’re taught by instructors like me, from the birthplace of yoga, India. Whether you need a personalized 1:1 session or are game for a group session, we’re here to guide you on your health journey. We give you tips and tricks, corrections and goals.\\n\\n\\nGrab your 2-week free trial of myYogaTeacher here and jump into my class!\\n\\n\\nMy name’s Bharath. I’ll be your teacher. :-)\\n"},"createdAt":"2021-05-20T16:30:37.624653+00:00","author":{"name":"Bharath","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"Facing Life Changes During the COVID-19  Pandemic","coverUrl":"pexels-evg-culture-3869390.jpg","slug":"life-changes-during-covid-pandemic","content":{"text":"Do you feel like the COVID-19 pandemic has changed your daily life? Everyone is learning how to navigate these changes with grace and dignity. For example, taking online yoga classes through \\nmyYogaTeacher\\n can ease the stress that this pandemic has brought. These tips can also help you process the life changes you’re facing and handle them with confidence.\\n\\nStarting a New Job\\n\\nIf you’re one of the millions of people who became unemployed as a result of the pandemic, you may have found a new position. Starting a new job during such a tumultuous time can be challenging, especially if you’re going to be working remotely for the foreseeable future! Asking your boss for extra support and making an effort to get to know your coworkers virtually can go a long way.\\n\\nWorking From Home\\n\\nWhether you shifted to working remotely at your job, or you had to begin working remotely at a new job, this adjustment can be tough - especially if you’re a parent!\\n\\nIf you’re working from home with kids, \\nHealthline recommends\\n sticking to a regular schedule and going over it with your kids, communicating about shared responsibilities with your partner, and even setting up virtual playdates with their friends to keep your kids occupied. If you need to take some time during the workday to \\nhelp your children with virtual educatio\\nn, discuss this with your boss so that you can schedule appropriate breaks.\\n\\nConducting Essential Business\\n\\nPerhaps you’ve had to go to the doctor or dentist during the pandemic, despite the risks. Or maybe you’ve needed to have your car serviced. The truth is that some tasks just can’t wait. That’s why some people have even found themselves buying homes during the pandemic - sometimes, you can’t put off relocating!\\n\\nIf you need to buy a home during this pandemic, rest assured that moving is still worth it. You’ll need to find a reliable real estate agent, determine your budget, and discuss strategies for safe home viewing with sellers. Spend some time researching the housing market in your state and city to work out a realistic price range.\\n\\nStaying Fit\\n\\nAfter the lockdowns in 2020, you may have realized that you gained a little weight while staying home. It’s important to recognize that you can drop a few pounds without resorting to fad diets. Lifestyle changes like eating foods that promote digestive health, getting more physical activity, and noting your body’s responses to different foods can help you lose up to fifteen pounds in a month. You can easily do bodyweight exercises or \\npractice yoga from the comfort of your home!\\n\\n\\nKeeping Your Family Safe\\n\\nDuring the COVID-19 pandemic, you’ve had to change the way you go about your usual routines - even running some casual errands means taking precautions! But it can be hard to tell which methods will really help you stay safe while taking care of responsibilities like grocery shopping.\\n\\nSticking with research-backed strategies for protecting yourself and your family is the best way to approach this. For instance, \\nThe Conversation recommends\\n wearing a mask at the grocery store and other indoor spaces, using hand sanitizer after you go shopping, regularly cleaning any reusable bags that you shop with, and staying six feet away from other shoppers. Over the past year, this pandemic has changed all of our lives in countless ways. Embracing change isn’t always easy. But with the right outlook, we can accept these changes and begin\\ntaking steps towards a brighter future.\\n\\nLooking for a new way to work out at home during the pandemic? \\nTry online yoga classes through My Yoga Teacher! Check out our class options on our website today.\\n"},"createdAt":"2021-03-18T17:59:41.569777+00:00","author":null,"category":["anxiety"]},{"title":"How I went from anxiety and depression to peace and joy!","coverUrl":"Will-cover.jpg","slug":"how-i-went-from-anxiety-and-depression-to-peace-and-joy","content":{"text":"Hi!To start, you should know what brought me to myYogaTeacher. Why I actually care about our service to you, your experience and most importantly your results.\\n\\nYou see, I'm not a natural yogi. I'm not all Zen and infinite positivity.\\n\\nI'm an engineer. I have an analytical, 1000 mph mind full of scientific facts and equations. Logical solutions to every speed-bump and challenge.\\n\\nI used to subcontract for NASA. I'd fly around to different bases, run structural analysis on new masts, sensors and solar arrays we'd be sending into orbit.\\n\\nBasically, I had a lucrative career that my friends admired. My family was proud and my life looked great.\\n\\nBut inside. Inside I was a mess... I was angry, anxious, mildly-depressed, and most of all, Unhappy!\\n\\nI mean, I had a lot of pleasure-happiness - the kind of skin-deep happiness you get from nice clothes, trips to Tahoe and Vegas, and Sunday brunch with friends.\\n\\nBut nothing real and deep. Not the happiness that touches your heart and makes you spontaneously grateful.\\n\\nThe best part of my week was drinking with my friends on the weekend. And when drinking is the best part of your life, you know something's wrong.\\n\\nI needed to make big changes.\\n\\nI needed to find the answer to one big question. \"How can I be happy, stop living in anxiety, and start living MY life?\"\\n\\nI had no idea how to answer that question. But I knew I wouldn't find it sitting at my desk running computer simulations of shuttle launch conditions.\\n\\nSo I did the only thing I could think of, something crazy and irrational in my friend's eyes. Stupid in my parent's eyes!\\n\\nI quit my job and left the US to travel and do some \"soul-searching\". ... crazy right? Right.\\n\\nWell just like everyone predicted, I was lost in the world. I was looking for something as vague as deep-happiness and less anxiety. And I was drinking and partying more than ever.\\n\\nI mean, I was having more fun than ever before in my entire life. Going on adventures, riding camels through Indian deserts, river-rafting in Thailand, seeing Halong Bay in Vietnam and the magical pillar-like islands jetting hundreds of feet out of the crystal-blue water.\\n\\nBUT... and this is a big 'but'.\\n\\nAs soon as I slowed down. As soon as I stopped for just one minute... I felt so dissatisfied, so anxious, and more unhappy than ever.\\n\\nIt was hopeless!\\n\\nI couldn't go back to a life of desk-work. Where every soul-sucking minute still haunted my nightmares. But I wasn't finding any real change by just wandering the world going on adventures either.\\n\\nI always succeeded in school and work. But in life, I had just proven myself an epic failure. I was crushed... desperate.\\n\\nThen, by sheer chance, I ended up in a Buddhist \\nmeditation\\n retreat in Dharmashala, India - McLeod Ganj where the Tibetan government in exile is.\\n\\nThat was the beginning of HUGE changes for me. I started meditating daily and reading tons of books about Buddhism, meditation, compassion, yoga, eastern philosophy.\\n\\nAnd you know what?\\n\\nPretty soon... I was right back where I started. Same patterns, same dissatisfaction, same everything.\\n\\nBut I had hope, I had a glimpse of real happiness and peace. Something stable that comes from inside - rather than running on overdrive trying to get the outside to be 'just right'!\\n\\nFor a while, things went back and forth for me. Making positive changes in my life, meditating, practicing yoga, reading ancient wisdom. Then drinking, partying, feeling lost in life, anxious and mildly-depressed.\\n\\nThat's when the real breakthrough happened. I found a place where I could \\npractice yoga\\n and meditation. A retreat center in Mexico, in a little beach town on the Pacific Coast.\\n\\nThere were teachers there to help me stay on track, to answer my questions, to motivate and inspire me. People to help guide my practice so that I could actually LIVE the glimpse I had found in India.\\n\\nWith this personal attention, immediate feedback and guidance, I started stabilizing in peace, joy and fulfillment.\\n\\nCan you guess what the biggest change was?\\n\\nI realized, I didn't need to run away from my old life, society, or anything like that to be happy.\\n\\nYou always hear things like \"happiness comes from within\" - but it's kind of pointless to know that - and not live it!\\n\\nSo now, I'm working with myYogaTeacher to make that same kind of impact on others. Connecting YOU with a teacher who can give you that same guidance. The guidance I had to travel thousands of miles and live abroad to find... this is a dream come true.\\n\\nAnd I am so grateful that my work gives you the same opportunity I had. You don't have to uproot your life, wander the world, hope to stumble across a caring teacher dedicated to helping you.You get all of that delivered to you.\\n\\nSo this is what makes my work here a lot more than just a job. This is why I wake up excited to support our Members, work with our amazing teachers and our team of developers.\\n\\nI get to be part of a team making meaningful change in the world and positively impacting the lives of everyone we serve.\\n\\nThanks so much for reading all of this and I sincerely hope you enjoy (and live the benefits of) your time with myYogaTeacher.\\n\\nI've decided to start sharing some of my amazing stories of transformation, peace, health and personal development from my travels and times living in Yoga and Meditation retreat centers! So keep a lookout for emails from me \\n\\nYour friend in Peace and Joy,Will\\n"},"createdAt":"2020-06-03T00:00:00+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["anxiety"]},{"title":"Yoga Nidra Cured My Insomnia","coverUrl":"","slug":"yoga-nidra-cured-my-insomnia","content":{"text":" \\n\\nWhat is the translation of Sankalpa?\\n\\nClick here to find out!\\n\\nFrom Sanskrit --> English!\\n\\nSankalpa is a Sanskrit word. \"San\" means a connection to our highest self and \"kalpa\" means vow or promise. So it literally means a promise to yourself!\\n\\nTo find my Sankalpa, I use two methods. Sometimes I scan my body and my emotions and see what I come up with. If I notice that my jaw is really tight or my stomach feels anxious, I might state “I have peace within my body.” \\n\\nThe other method I use is to imagine what my perfect life would be like. How do I feel? What do I think about? What happens in the morning? What is the best part of that day? And then I use that to craft a short statement. For example, “I have time to enjoy things.”\\n\\nOnce you have decided your Sankalpa, you say it a few times in the beginning of the session. \\n\\nYou do not fall asleep in Yoga Nidra\\n\\nIt happens sometimes! And if it does, just go with it. Your body is the expert and might need sleep more than Yoga Nidra that day.\\n\\nI once heard it described as the “knife’s edge of sleep.” In Yoga Nidra, your body is asleep but your mind is not. This is called the hypnagogic starte, but no need to geek out. \\n\\nWith your body asleep, much of the brain power normally used to control the body is reduced. This lets you to get to the source of your sleep issues: YOUR MIND.\\n\\n \\n\\nThe Five Steps of Yoga Nidra\\n\\nAfter an initial relaxation and stating your Sankalpa, your teacher guides you through five stages. These five stages generally align with the Koshas. The Koshas, according to ancient Yoga texts, are the “sheaths of being”. The Yoga Nidra sequence addresses each of these, moving from the outermost physical layer to the most central self (called the “Atman” in Sanskrit). \\n\\nWant the hard science behind this?\\n\\nClick here!\\n\\nScience Rocks!\\n\\nYoga Nidra changes the pace of brain waves while also releasing hormones that relax blood vessels, initiate digestion and other parasympathetic nervous system activities.From a psychological perspective, this journey can be considered explorations through the ego to the self, observing inner reactions with an unbiased perspective.\\n\\nThis is why Yoga Nidra begins with the sequence of naming body parts. This allows your mind to spend energy and focus on the physical body. The particular sequence of body parts is very important and done in a similar fashion each and every time. By the end of this sequence, the mind can release it’s hold of the body and begin to focus on something else. In turn, the muscles of the body soften and release any holding or tension. \\n\\nThe next three stages address the breath, then the energy within your body, then moves to your senses. This part of the practice balances the way you feel emotionally and physically. \\n\\nThen you can begin the deep work of Yoga Nidra.\\n\\nWhile in this deeply relaxed state, you can begin to release some of those nasty patterns that keep us awake, keep us stressed, and keep us unhealthy. In Yoga, we call these \"Samskara\". Samskara are the mental and emotional habits or loops we get stuck in. Our brains love autopilot. Autopilot is why we can continually learn new things without forgetting the old. But sometimes, autopilot keeps us stuck.\\n\\nIsn't this the same thing as Cognitive Behavioral Therapy?\\n\\nNope! But it's close. Click here to learn more.\\n\\nIt's super close though!\\n\\nCognitive Behavioral Therapy (CBT) focuses on changing schemas, sometimes called assumptions or core beliefs. Schemas are automatic thought patterns that have negative effects. If every time, you make a mistake you think “I’m so dumb” that’s a (very basic) example of a schema. Samskaras are almost identical to this but they tend to be deeper and difficult to articulate.\\n\\nFor example, my insomnia wheels were turning at the thought of things I’d say at meetings, concerns over etiquette and competency. My Yoga Nidra practice began peeling back the layers about WHY I thought these things. Yoga Nidra helped me face one of my Samskaras. \\n\\nThis is the real power of Yoga Nidra. Yoga Nidra can help you rewire things that are no longer serving you. Yoga Nidra can help you be a better person - to yourself.\\n\\nFor this part of Yoga Nidra to be effective, you NEED a trained and experienced teacher. It's even better when you're seeing the same teacher and they know you well.\\n\\nAt the end of the practice, you revisit your Sankalpa and your teacher skillfully guides you back to an awake state. Your body and mind energized - but relaxed. A truly amazing feeling. From here you can go on with your day, or as I did that first night, find your way to bed for a wonderful satisfying sleep.\\n"},"createdAt":"2020-02-14T00:00:00+00:00","author":null,"category":["anxiety"]},{"title":"My Anxiety and Breath","coverUrl":"namrata-k-cover.jpeg","slug":"my-anxiety-and-breath","content":{"text":"Yoga help me breathe. \\n\\nIt's very strange to realize that there is a negative pattern of breathing. Who would breathe in a wrong pattern!? I had not realized how the pattern of my breathing was impacting my health. \\n\\n\\nI was extremely weak and anxious most of the time but this deep level of finally understanding my pattern of breath helped me. I was able to get out of my anxiety problem (which was completely subconscious). I know it sounds to good to be true, but it really did work wonders! \\n\\nBecause of how helpful this was for me, I wanted to dive deep and explore the roots of yoga. I completed my Master's in \\nYoga Therapy\\n. I learned how each and every cell of the body needs rejuvenation from breath for a peaceful flow of blood. This changes inner mechanisms and with consistent practice, Yoga helped me greatly. I was able to sleep better and I had an internal calmness that I had not experienced before. \\n\\n\\nToday I stand very strong with my mind and body with a good rejuvenation of breath. I want to focus on helping other people understand and experience the true essence of \\nYoga\\n and how it creates \\ninternal peace\\n. I want to share my knowledge and help bring awareness to each and every individual's life.\\n"},"createdAt":"2020-01-09T00:00:00+00:00","author":{"name":"Namrata Khandelwal","pictureUrl":"namrata-k-pro.jpg","teacherMytSlug":"namrata-2"},"category":["anxiety"]}],"categories":[{"name":"fitness","value":"Fitness"},{"name":"therapy","value":"Therapy"},{"name":"yoga","value":"Yoga"},{"name":"anxiety","value":"Anxiety"}],"category":"anxiety","pageTitle":"Anxiety"}