What Is Ashtanga Yoga: Build Strength and Improve Focus With This Practice

{"slug":"what-is-ashtanga-yoga","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. 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 rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. 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\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. 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\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. 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. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."}},{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. 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\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. 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 rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat 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 on your sitting bones. Inhale, engage your core, and as you exhale 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\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"}},{"id":"ckl2uxydcc02m0969wfq920ht","slug":"power-yoga-session","author":{"name":"Monica","teacherMytSlug":"monica-1","pictureUrl":"Monica-1.jpg"},"title":"Power Yoga: A 45-Minute Session to Strengthen Body and Mind","createdAt":"2021-02-12T22:23:36.267485+00:00","coverUrl":"power_yoga__ckl2uxydcc02m0969wfq920ht.png","content":{"text":"Power yoga is the term generally used to describe a high-energy, fitness-based approach to vinyasa. It was modeled on the Ashtanga yoga method and you'll typically see Ashtanga-style features like sun salutations show up in power yoga classes.\\n\\nHere, I'm going to share a 45-minute power yoga workout that you can do from the comfort of your home. I know you're going to love it and, if you do, be sure to join me in my next live power yoga class on \\nmyYogaTeacher\\n.\\n\\nPower Yoga Workout\\nStart by sitting comfortably in a cross-legged position. Roll your shoulders back and bring both hands into Gayan mudra with your index fingers to your thumbs. Place the backs of your hands on your knees with your palms turned up. Close your eyes.\\n\\nFocus on taking long and deep inhalations and exhalations. As you inhale, fill your abdomen, letting it expand. On the exhale, press the air out, your abdomen sinking in.\\n\\nMinimize any effort from your body. Let go of any thoughts coming into your mind. Just feel the current state of your body and your mind.\\n\\nGently join your palms at your heart center. We're going to do one round of chanting \\nom\\n. Inhale deeply, exhale, letting \\nom\\n fill the space in you and around you.\\n\\nRub your palms together and make a cup shape with your hands, placing them over your eyes. Blink open your eyes and gaze at your palms. \\nNamaste\\n.\\n\\nWe begin today's practice standing for the Sivananda style of Surya Namaskara.\\n\\nSequence One\\n\\nStand at the front of your mat, rolling your shoulders back and joining your feet together. Tuck your tailbone in. On the inhale, take your arms from the front, tighten your hips and thighs, and lift your chest up, keeping your elbows straight. On the exhale, fold forward completely.\\n\\nOn your next inhale, step your right foot back, keeping your knee up. Hold for a breath before stepping your left foot back, coming into a high plank. On the exhale, press your knees, chest, and chin down to the ground. Inhale and point your toes, pressing into your palms. Lift your chest up and on the exhale, tuck your toes and bring your hips up.\\n\\nInhale, stepping your right foot to the front of your mat in between palms. Sink your right hip down and look front. Exhale bringing your left foot front and fold forward.\\n\\nInhale, take your arms from the front, bringing your chest up. Tighten your hips and thighs and arch your back into a slight backbend. Exhale, folding forward. Repeat this sequence on the left side before repeating the entire sequence (both right and left) four more times.\\n\\nSequence Two\\nTake a few breaths in forward fold. Inhale, with your palms just in front of your knees, your fingertips facing down. Lift your chest and lengthen your spine, keeping your back flat. Exhale, folding forward.\\n\\nInhale, bending your knees, and take the hips back. Stretch your arms from the side, sitting down into chair pose. Exhale, extending your arms from the side and fold forward completely.\\n\\nInhale, placing either your fingertips down on the mat or your palms just below your knees. Lengthen your spine, keeping your spine straight and your neck neutral. Exhale, soften your knees, and place your palms down on the mat, jumping back to Chaturanga.\\n\\nInhale, point your toes, roll shoulders, and bring your chest up to up dog. Exhale, tucking your toes, and bringing your hips up into downward dog.\\n\\nInhale, bringing your right leg up to the ceiling. Exhale and bring your right foot to the front of your mat, between your palms.\\n\\nInhale, sweeping your arms up, and lengthening your spine into Warrior I. Exhale and place your fingertips down on the mat. Walk your fingertips back and sit down, keeping your left knee pointing up to the ceiling.\\n\\nInhale your arms up and, on the exhale, fold forward over your right leg. On the next inhale, sweep your arms up again, keeping your left knee facing up to the ceiling. Exhale and press your palms into the mat. Move forward into a lunge position, dragging your right heel to the front of the mat.\\n\\nInhale your left arm up to the ceiling and, on the exhale, bring your left elbow to the outside of your right knee, pressing your palms together and opening your chest. Settle into the twist. On the exhale, release your palms down to the ground.\\n\\nInhale, bringing your right knee to your right armpit. Exhale, bringing your right knee to your left armpit. Inhale, take your right leg up to the ceiling and exhale to Chaturanga. Inhale to Urdhva Mukha, up dog. Exhale to downward dog. On the next inhale, repeat the sequence, starting with the left leg.\\n\\nSequence Three\\nInhale and bring your elbows down to the mat into dolphin pose. Interlace your fingers, straighten your knees, and walk toes to the front slightly. Move your body forward, taking your chin ahead of your interlaced fingers. Exhale and bring your body back to dolphin pose. Repeat this back and forth 9 more times, taking your chin to the mat in front of your interlaced fingers each time if you're able.\\n\\nSequence Four\\nInhale, bring your elbows up off of the mat, and exhale into downward dog. Inhale, right leg to the ceiling and exhale, placing your right foot up between your palms. Inhale your arms up to Warrior I. On the exhale, place your fingertips down to the mat.\\n\\nInhale, walking your fingertips back, and sitting on your left leg, keeping your right leg stretched out in front of you. Inhale your arms up and exhale, folding forward over your right leg. Inhale, bringing your arms up and, on the exhale, walk your palms forward, dragging your right heel to the front of your mat.\\n\\nOn the inhale, bring your left arm up, and exhale the left elbow to the outside of your right knee. Press your palms together and twist. Inhale, pressing your palms into the mat, and bring your right knee to your right armpit. Exhale, bringing your right knee to your left armpit.\\n\\nInhale and take your right leg up to the ceiling. Exhale to Chaturanga, inhale to up dog. Exhale to downward dog. Repeat the sequence starting with your left leg.\\n\\nSequence Five\\nIn this sequence, we'll be doing 10 rounds of Hindi pushups. If this is too challenging, use the version from Sequence Three (using dolphin pose). We'll start in downward dog.\\n\\nInhale, taking your shoulders and the crown of the head down towards the floor. Lift into up dog, pressing your palms into the ground, and bring your chest down. Come back into downward dog.\\n\\nThe movement should be initiated from the crown of your head. We aren't moving into Chaturanga but are instead doing a pushup with a dip. Repeat 9 more times.\\n\\nSequence Six\\nFrom downward dog, inhale, raising your right leg up to the ceiling. On the exhale, bring your right foot to the front of your mat, coming into Warrior I. Stay in Warrior I for 5 breaths.\\n\\nRelease your palms down to the ground and walk your hands back to sit on your left leg. Inhale your arms up and, on the exhale, bend forward over your right leg. Hold this position for 5 breaths.\\n\\nInhale, bringing your arms back up. On the exhale, walk your hands forward, dragging the right heel to the front and coming into a lunge position. Inhale, lifting your left arm up. On the exhale, place your left elbow to the outside of your right knee, pressing your palms together and twisting. Hold the twist for 5 breaths.\\n\\nInhale and place your palms down to the ground. Bring your right knee to your right armpit and hold for 5 breaths. Exhale, bringing your right knee to your left armpit, holding for 5 breaths. Inhale, taking your right leg up to the ceiling, and exhale to Chaturanga. Inhale to up dog, exhale to downward dog. Repeat the sequence starting with your left leg.\\n\\nSequence Seven\\nIn this sequence, we'll continue to work on building your shoulder strength with shoulder dips.\\n\\nFrom downward dog, walk your feet in slightly, shortening the distance between your feet and hands. Bring the crown of your head toward your hands as though you're coming into a tripod headstand. Then, push back to downward dog. Repeat 9 more times.\\n\\nSequence Eight\\nWalk your feet back to a standard downward dog position. Inhale, bending your knees, and look at the space between your palms. Jump your feet forward to meet your hands, keeping your back flat. Exhale, folding forward completely.\\n\\nOn the inhale, bend your knees, sitting down into chair pose. Sweep the arms up, and stretch the right leg out in front of you for a single-leg chair pose. Hold this position for 10 counts before folding forward on an exhale. Inhale, lifting your chest up and keeping your back flat. Exhale and jump your feet back to Chaturanga. Inhale to up dog. Exhale to downward dog. Inhale, taking your right leg up to the ceiling and, on the exhale, bring your right foot to the front of your mat, in between your hands. Sweep your arms up.\\n\\nFrom here, we're going to move into dynamic kicks, a martial arts-inspired move. To do these kicks, you'll bring your right leg forward in a straight line, sweep it as high as it can comfortably go. Don't bend your knee. Instead, keep your leg straight and swing from the hip. Do 10 kicks on the right side, keeping your lunge shallow between kicks if you'd like. After the 10th rep, rest in half-split pose, or Ardha Hanumanasana, before coming back to Warrior I.\\n\\nNext, we'll work on a combination between dynamic kicks and side lunge pose, or Skandasana. Starting from Warrior I, swing your right leg forward and, as it returns toward the ground, let its momentum pull you into Skandasana, with your palms together at your heart. Use your core to bring your body back to Warrior I. Repeat 9 more times.\\n\\nRelax in Skandasana for 10 counts.\\n\\nInhale to Warrior I. Exhale and place your palms down on the ground. Inhale your right leg to the ceiling. Exhale to Chaturanga. Inhale, coming into up dog. Exhale to downward dog. Inhale, bringing your left leg up to the ceiling. On the exhale, bring your left foot to the front of your mat, between your hands. Inhale your arms up into Warrior I.\\n\\nLet's repeat the dynamic kicks on the left side for 10 reps, ending in Warrior I before taking a break in spit-lunge pose. After that, we'll once again do 10 reps of our kick-side lunge combination (on the left side this time) before relaxing in Skandasana for 10 counts.\\n\\nInhale to Warrior I. Exhale, taking your palms down to the floor. Inhale your right leg up to the ceiling and exhale to Chaturanga. Inhale to up dog. Exhale to downward dog.\\n\\nOn the next inhale, bend your knees, look at the space between your palms, and jump your feet forward to meet your hands, keeping your back flat. Exhale and fold forward completely. Inhale, bending your knees, and sit down into chair pose. We're moving into single-leg chair with the left leg forward this time. Take the arms up, and stretch the left leg out in front of you, hold for 10 counts then exhale and fold forward. Separate your feet and squat down into Malasana. Breathe in and out completely for several breaths.\\n\\nSequence Nine\\nFrom Malasana, roll yourself back onto your buttocks and come into high boat pose. Hold for 10 counts.\\nCross your legs and roll forward until your palms are pressed into your mat. Jump your feet back into a plank. Release your knees to the floor, coming into a tabletop position. From here, tuck your toes and lift your knees an inch or so off the mat.\\n\\nKeeping your knees off the floor, walk forward for 4 steps, moving your right palm and left knee together and your left palm and right knee together, walk backward for 4 steps. Repeat 9 more times.\\n\\nNext, bring your right knee underneath you and your left arm back, turning your body so your stomach is facing the ceiling, lifting your hips up for reverse tabletop. Reverse this movement to come back to all-fours and repeat on the other side by bringing the left knee underneath you and your right arm back. Repeat on both sides 9 more times.\\n\\nCome back to high boat, lifting your legs up, and breathe in high boat for 10 counts.\\n\\nCross your legs and roll forward until your palms are pressed into your mat. Jump your feet back into a plank.\\n\\nLift your hips up into downward dog. Inhale, raising your right leg to the ceiling. Open your hips, bend your knee, and let your right foot fall back behind you. Follow through with your body to sit down (for more challenge, don't rest your hip on the ground). On the next inhale, bring your right leg back into the air before bringing your right knee towards your left side (moving your leg underneath your body) and kick your foot out in front of you.\\n\\nInhale to bring your right leg back up, completing the sequence 10 times. After the last rep, exhale into Chaturanga then inhale to up dog. Exhale to downward dog.\\n\\nInhale, bend your knees, and jump your feet forward, sitting back into your last high boat. Hold high boat pose for 10 counts.\\n\\nRoll forward, pressing your palms into the floor, and jump back into plank. Bring your hips up to downward dog. \\nRepeat the previous combination starting with your left leg. After returning to downward dog for the last time, relax into child's pose. Breathe in child's pose for several counts.\\n\\nSequence Ten\\nFinish up your power yoga practice working on your inversions. If you're not comfortable with inversions, focus on perfecting your shoulder stand, plow pose, and fish pose.\n⁠Dont forget to check out our \\n30 Min Power Rise & Shine\\n Group Class!"}}],"relatedPosts":[{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"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":"clabcglv4n3fc0ais6yxjyhtq","slug":"yoga-before-and-after-workout","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Before and After Workout: When is yoga best for you and your body?","createdAt":"2022-11-10T17:28:47.493944+00:00","coverUrl":"dirnebto7s5zxueovsfw.jpg","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "}}],"blogContent":{"id":"ckpo03s5kgc110b85g3tdonl0","slug":"what-is-ashtanga-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What Is Ashtanga Yoga: Build Strength and Improve Focus With This Practice","createdAt":"2021-06-08T12:10:05.299425+00:00","updatedAt":"2022-05-17T11:41:09.544007+00:00","coverUrl":"mytoui6nn8qspxvospgl.png","seoDescription":"Ashtanga yoga helps you build strength and improve focus. Learn the three principles of ashtanga yoga here and how the structured flow can help you.","content":{"text":"What Is Ashtanga Yoga?\\nAshtanga yoga is a modern evolution of a traditional yoga practice that focuses on a structured series of poses involving intense movement, flexibility, and discipline.\\n\\nAshtanga yoga is an intensive physical and mental practice where practitioners are asked to push through emotional baggage and other mental blocks to bring about mental awareness and mindfulness as well as physical improvements.\\n\\nThe practice of Ashtanga was popularized by Sri K. Pattabhi Jois during the 20th century. It's a challenging practice that focuses on increasing strength, flexibility, and cardiovascular endurance using a combination of weight-bearing postures as well as Surya Namaskara A and B (sun salutations). Surya Namaskara A and B are a dynamic, fast-moving series of postures that are completed between each of the static poses in this practice.\\n[CTA-DEFAULT]\\nThree Principles of Ashtanga Yoga\\nAshtanga yoga is rooted in the concept of \\ntristhana\\n. This concept encourages practitioners of this \\ntype of yoga\\n to focus on introspection. This means that, despite the dynamic poses and difficult weight-bearing postures, Ashtanga is intended to be meditative.\\n\\nThere are three pillars of \\ntristhana\\n:\\n\\nPranayama\\nPranayama, or breath, is the foundation of Ashtanga. The breathing method Ujjayi, or \"ocean breath,\" that's used in Ashtanga is intended to energize the body and increase concentration. This pranayama has been credited with improving oxygen levels.\\n\\nAdvanced Ashtanga practitioners can expect to learn additional pranayama techniques.\\n\\nAsana\\nThe asanas used in Ashtanga are a mix of standing and seated postures interspersed with Surya Namaskara. The order of asanas in Ashtanga is prescribed, it doesn't change from session to session. Through these asanas, you'll activate three primary lock points in the body, known as \\nbandhas\\n:\\nMula bandha\\n, located at the base of the spine\\nUddiyana bandha\\n, located slightly below the belly button\\nJalandhara bandha\\n, located near the throat\\nDrishti\\nA specific \\ndrishti\\n, or focal point, is used in each asana. This refers to where you fix your gaze during practice and creates a focused and meditative practice.\\n\\nHistory of Ashtanga Yoga\\nAshtanga yoga was created by Sri. K. Pattabhi Jois, an Indian yoga teacher and scholar. The classical form of this practice was introduced in \\nThe Yoga Sutras of Patanjali\\n. Jois adapted Patanjali's concepts, combining those concepts with modern \\nVinyasa yoga\\n in 1948.\\n\\nBenefits of Ashtanga Yoga\\nAs with all yoga, there are several benefits associated with practicing Ashtanga. Here are some of the benefits you'll discover with regular practice:\\n\\nBetter Balance\\nAshtanga yoga includes a lot of inversions and arm balances, using the breath to bring balance. Over time, practitioners build the balance and strength to maintain their posture throughout the practice. This has been linked to better balance and postural stability in a group of visually impaired adults (\\nPLOS One\\n, 2015). It's also been linked to a lower risk of falls in people with neuromuscular diseases and older adults (\\nAmerican Journal of Occupational Therapy\\n, 2019).\\n\\nIncrease Flexibility and Range of Motion\\nAshtanga yoga will also increase flexibility and range of motion through poses that stretch and lengthen your muscles, release tension, and lubricate the joints.\\n\\nBuild Muscle and Increase Strength\\nPoses in ashtanga yoga use your bodyweight to build muscle and increase strength. In a December 2015 study from the \\nJournal of Sports Science and Medicine\\n, it was discovered that Ashtanga yoga increased lean body mass.\\n\\nImproved Mental Health\\nAshtanga stimulates the parasympathetic nervous system, allowing your body to rest and decreasing stress and anxiety. This, in turn, can help improve your mood and increase happiness, as well as calming the mind.\\nAccording to a 2017 review in the \\nJournal of Evidence-Based Complementary Alternative Medicine\\n, yoga has been linked to decreased feelings of anxiety and depression. Plus, practicing yoga has been credited with decreased stress markers like heart rate, cortisol levels, and blood pressure (\\nJournal of Psychiatric Research\\n, 2015).\\n\\nWhat To Expect in an Ashtanga Yoga Class\\n\\nIf you're new to Ashtanga, here's what you can expect from a typical class:\\nRepetition. The moves of Ashtanga are prescribed and don't change from session to session.\\nFast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.\\nBreathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.\\nLots of forward bends. The Primary series includes a lot of them.\\nForm corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher. With myYogaTeacher, those corrections will be given audibly.\\nPractice Ashtanga Yoga Safely With myYogaTeacher\\nAshtanga is perfect for the lovers of routine among us since the practice includes a set sequence of poses. There are six different Ashtanga series: Primary, Intermediate, and four Advanced series. Each series builds on the last, leading you through increasingly difficult asanas.\\n\\nThe Primary series in Ashtanga will probably be the most familiar to most yogis. It includes poses that you'll find in a standard Vinyasa yoga class, though in an Ashtanga class, the flow will always be the same. The Primary series is intended to focus the mind as well as purify and tone the body.\\n\\nThe Intermediate series begins in the same way as the Primary series but includes headstand variations, more backbends, and challenging twists. This series is intended to purify the nerves.\\n\\nThe Advanced series are, of course, the most challenging. You'll need to wait for these until your teacher has deemed it safe for you to proceed. And, just so we're clear, Ashtanga yoga is challenging right from the Primary series.\\n\\nYou can practice Ashtanga yoga with myYogaTeacher several times each week. We even offer a class called the \\nBeginner's Guide to Sun Salutations\\n that can be a nice way to ease into Ashtanga if you've never tried it before.\\n\\nWant to join us? We'd love to offer you a \\nfree two-week trial of myYogaTeacher\\n! With the two-week free trial, you'll get access to not only our Ashtanga classes but 35+ live online classes every single day. All classes are led by experienced and talented Indian yoga teachers who are well-versed in multiple styles of yoga and able to offer in-the-moment form corrections to keep you safe and your practice flowing.\\n\\n\\nAshtanga\\n is a dynamic and strenuous yoga practice. Proper form and technique are important to keep you safe and improve the effectiveness of this practice. If you have any health concerns, please consult with your doctor before practicing. And remember, poses can always be modified to your unique needs.\\n\\nAshtanga not really your thing (yet)? We've got you covered. myYogaTeacher has classes that are perfect for any yoga, beginner to advanced. Even if you're interested in breathing and meditation alone, you'll find the right class and teacher for you on our platform. \\nSign up for a free two-week trial\\n to check us out!","html":"<h2>What Is Ashtanga Yoga?</h2><p>Ashtanga yoga is a modern evolution of a traditional yoga practice that focuses on a structured series of poses involving intense movement, flexibility, and discipline.</p><img src=\"https://media.graphcms.com/71bPnEOSgm5P4bRYgrNw\" alt=\"baddha hasta sirashasana.png\" title=\"baddha hasta sirashasana.png\" width=\"600\" height=\"400\" /><p>Ashtanga yoga is an intensive physical and mental practice where practitioners are asked to push through emotional baggage and other mental blocks to bring about mental awareness and mindfulness as well as physical improvements.</p><p></p><p>The practice of Ashtanga was popularized by Sri K. Pattabhi Jois during the 20th century. It&#39;s a challenging practice that focuses on increasing strength, flexibility, and cardiovascular endurance using a combination of weight-bearing postures as well as Surya Namaskara A and B (sun salutations). Surya Namaskara A and B are a dynamic, fast-moving series of postures that are completed between each of the static poses in this practice.</p><p>[CTA-DEFAULT]</p><h2>Three Principles of Ashtanga Yoga</h2><p>Ashtanga yoga is rooted in the concept of <em>tristhana</em>. This concept encourages practitioners of this <a title=\"https://www.myyogateacher.com/articles/yoga-101-what-is-yoga\" href=\"https://www.myyogateacher.com/articles/yoga-101-what-is-yoga\">type of yoga</a> to focus on introspection. This means that, despite the dynamic poses and difficult weight-bearing postures, Ashtanga is intended to be meditative.</p><p></p><p>There are three pillars of <em>tristhana</em>:</p><p></p><h3>Pranayama</h3><p>Pranayama, or breath, is the foundation of Ashtanga. The breathing method Ujjayi, or &quot;ocean breath,&quot; that&#39;s used in Ashtanga is intended to energize the body and increase concentration. This pranayama has been credited with improving oxygen levels.</p><p></p><p>Advanced Ashtanga practitioners can expect to learn additional pranayama techniques.</p><p></p><h3>Asana</h3><p>The asanas used in Ashtanga are a mix of standing and seated postures interspersed with Surya Namaskara. The order of asanas in Ashtanga is prescribed, it doesn&#39;t change from session to session. Through these asanas, you&#39;ll activate three primary lock points in the body, known as <em>bandhas</em>:</p><ul><li><div><em>Mula bandha</em>, located at the base of the spine</div></li><li><div><em>Uddiyana bandha</em>, located slightly below the belly button</div></li><li><div><em>Jalandhara bandha</em>, located near the throat</div></li></ul><h3>Drishti</h3><p>A specific <em>drishti</em>, or focal point, is used in each asana. This refers to where you fix your gaze during practice and creates a focused and meditative practice.</p><p></p><h2>History of Ashtanga Yoga</h2><p>Ashtanga yoga was created by Sri. K. Pattabhi Jois, an Indian yoga teacher and scholar. The classical form of this practice was introduced in <em>The Yoga Sutras of Patanjali</em>. Jois adapted Patanjali&#39;s concepts, combining those concepts with modern <a title=\"https://www.myyogateacher.com/articles/what-is-vinyasa-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-vinyasa-yoga\">Vinyasa yoga</a> in 1948.</p><p></p><h2>Benefits of Ashtanga Yoga</h2><p>As with all yoga, there are several benefits associated with practicing Ashtanga. Here are some of the benefits you&#39;ll discover with regular practice:</p><p></p><h3>Better Balance</h3><p>Ashtanga yoga includes a lot of inversions and arm balances, using the breath to bring balance. Over time, practitioners build the balance and strength to maintain their posture throughout the practice. This has been linked to better balance and postural stability in a group of visually impaired adults (<em>PLOS One</em>, 2015). It&#39;s also been linked to a lower risk of falls in people with neuromuscular diseases and older adults (<em>American Journal of Occupational Therapy</em>, 2019).</p><p></p><h3>Increase Flexibility and Range of Motion</h3><p>Ashtanga yoga will also increase flexibility and range of motion through poses that stretch and lengthen your muscles, release tension, and lubricate the joints.</p><p></p><h3>Build Muscle and Increase Strength</h3><p>Poses in ashtanga yoga use your bodyweight to build muscle and increase strength. In a December 2015 study from the <em>Journal of Sports Science and Medicine</em>, it was discovered that Ashtanga yoga increased lean body mass.</p><p></p><h3>Improved Mental Health</h3><p>Ashtanga stimulates the parasympathetic nervous system, allowing your body to rest and decreasing stress and anxiety. This, in turn, can help improve your mood and increase happiness, as well as calming the mind.</p><p>According to a 2017 review in the <em>Journal of Evidence-Based Complementary Alternative Medicine</em>, yoga has been linked to decreased feelings of anxiety and depression. Plus, practicing yoga has been credited with decreased stress markers like heart rate, cortisol levels, and blood pressure (<em>Journal of Psychiatric Research</em>, 2015).</p><p></p><h2>What To Expect in an Ashtanga Yoga Class</h2><img src=\"https://media.graphcms.com/ScAOcYagRHuGDmw22dv2\" alt=\"bakasana.png\" title=\"bakasana.png\" width=\"600\" height=\"399\" /><p>If you&#39;re new to Ashtanga, here&#39;s what you can expect from a typical class:</p><ul><li><div>Repetition. The moves of Ashtanga are prescribed and don&#39;t change from session to session.</div></li><li><div>Fast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.</div></li><li><div>Breathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.</div></li><li><div>Lots of forward bends. The Primary series includes a lot of them.</div></li><li><div>Form corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher. With myYogaTeacher, those corrections will be given audibly.</div></li></ul><h2>Practice Ashtanga Yoga Safely With myYogaTeacher</h2><p>Ashtanga is perfect for the lovers of routine among us since the practice includes a set sequence of poses. There are six different Ashtanga series: Primary, Intermediate, and four Advanced series. Each series builds on the last, leading you through increasingly difficult asanas.</p><p></p><p>The Primary series in Ashtanga will probably be the most familiar to most yogis. It includes poses that you&#39;ll find in a standard Vinyasa yoga class, though in an Ashtanga class, the flow will always be the same. The Primary series is intended to focus the mind as well as purify and tone the body.</p><p></p><p>The Intermediate series begins in the same way as the Primary series but includes headstand variations, more backbends, and challenging twists. This series is intended to purify the nerves.</p><p></p><p>The Advanced series are, of course, the most challenging. You&#39;ll need to wait for these until your teacher has deemed it safe for you to proceed. And, just so we&#39;re clear, Ashtanga yoga is challenging right from the Primary series.</p><p></p><p>You can practice Ashtanga yoga with myYogaTeacher several times each week. We even offer a class called the <a title=\"https://www.myyogateacher.com/group_classes/beginners-guide-to-sun-salutations-beginner-level-by-priyanka\" href=\"https://www.myyogateacher.com/group_classes/beginners-guide-to-sun-salutations-beginner-level-by-priyanka\">Beginner&#39;s Guide to Sun Salutations</a> that can be a nice way to ease into Ashtanga if you&#39;ve never tried it before.</p><p></p><p>Want to join us? We&#39;d love to offer you a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free two-week trial of myYogaTeacher</a>! With the two-week free trial, you&#39;ll get access to not only our Ashtanga classes but 35+ live online classes every single day. All classes are led by experienced and talented Indian yoga teachers who are well-versed in multiple styles of yoga and able to offer in-the-moment form corrections to keep you safe and your practice flowing.</p><p></p><p><a title=\"https://www.myyogateacher.com/articles/ashtanga-yoga-eight-limbs\" href=\"https://www.myyogateacher.com/articles/ashtanga-yoga-eight-limbs\">Ashtanga</a> is a dynamic and strenuous yoga practice. Proper form and technique are important to keep you safe and improve the effectiveness of this practice. If you have any health concerns, please consult with your doctor before practicing. And remember, poses can always be modified to your unique needs.</p><p></p><p>Ashtanga not really your thing (yet)? We&#39;ve got you covered. myYogaTeacher has classes that are perfect for any yoga, beginner to advanced. Even if you&#39;re interested in breathing and meditation alone, you&#39;ll find the right class and teacher for you on our platform. <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">Sign up for a free two-week trial</a> to check us out!</p>"},"category":["fitness"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<h2>What Is Ashtanga Yoga?</h2><p>Ashtanga yoga is a modern evolution of a traditional yoga practice that focuses on a structured series of poses involving intense movement, flexibility, and discipline.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/71bPnEOSgm5P4bRYgrNw\" \n                alt=\"baddha hasta sirashasana.png\"\n                title=\"baddha hasta sirashasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/71bPnEOSgm5P4bRYgrNw\"\n                alt=\"baddha hasta sirashasana.png\"\n                title=\"baddha hasta sirashasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/71bPnEOSgm5P4bRYgrNw\"\n                alt=\"baddha hasta sirashasana.png\"\n                title=\"baddha hasta sirashasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Ashtanga yoga is an intensive physical and mental practice where practitioners are asked to push through emotional baggage and other mental blocks to bring about mental awareness and mindfulness as well as physical improvements.</p><p></p><p>The practice of Ashtanga was popularized by Sri K. Pattabhi Jois during the 20th century. It&#39;s a challenging practice that focuses on increasing strength, flexibility, and cardiovascular endurance using a combination of weight-bearing postures as well as Surya Namaskara A and B (sun salutations). Surya Namaskara A and B are a dynamic, fast-moving series of postures that are completed between each of the static poses in this practice.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"},{"type":"HTML","value":"<h2>Three Principles of Ashtanga Yoga</h2><p>Ashtanga yoga is rooted in the concept of <em>tristhana</em>. This concept encourages practitioners of this <a title=\"https://www.myyogateacher.com/articles/yoga-101-what-is-yoga\" href=\"https://www.myyogateacher.com/articles/yoga-101-what-is-yoga\">type of yoga</a> to focus on introspection. This means that, despite the dynamic poses and difficult weight-bearing postures, Ashtanga is intended to be meditative.</p><p></p><p>There are three pillars of <em>tristhana</em>:</p><p></p><h3>Pranayama</h3><p>Pranayama, or breath, is the foundation of Ashtanga. The breathing method Ujjayi, or &quot;ocean breath,&quot; that&#39;s used in Ashtanga is intended to energize the body and increase concentration. This pranayama has been credited with improving oxygen levels.</p><p></p><p>Advanced Ashtanga practitioners can expect to learn additional pranayama techniques.</p><p></p><h3>Asana</h3><p>The asanas used in Ashtanga are a mix of standing and seated postures interspersed with Surya Namaskara. The order of asanas in Ashtanga is prescribed, it doesn&#39;t change from session to session. Through these asanas, you&#39;ll activate three primary lock points in the body, known as <em>bandhas</em>:</p><ul><li><div><em>Mula bandha</em>, located at the base of the spine</div></li><li><div><em>Uddiyana bandha</em>, located slightly below the belly button</div></li><li><div><em>Jalandhara bandha</em>, located near the throat</div></li></ul><h3>Drishti</h3><p>A specific <em>drishti</em>, or focal point, is used in each asana. This refers to where you fix your gaze during practice and creates a focused and meditative practice.</p><p></p><h2>History of Ashtanga Yoga</h2><p>Ashtanga yoga was created by Sri. K. Pattabhi Jois, an Indian yoga teacher and scholar. The classical form of this practice was introduced in <em>The Yoga Sutras of Patanjali</em>. Jois adapted Patanjali&#39;s concepts, combining those concepts with modern <a title=\"https://www.myyogateacher.com/articles/what-is-vinyasa-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-vinyasa-yoga\">Vinyasa yoga</a> in 1948.</p><p></p><h2>Benefits of Ashtanga Yoga</h2><p>As with all yoga, there are several benefits associated with practicing Ashtanga. Here are some of the benefits you&#39;ll discover with regular practice:</p><p></p><h3>Better Balance</h3><p>Ashtanga yoga includes a lot of inversions and arm balances, using the breath to bring balance. Over time, practitioners build the balance and strength to maintain their posture throughout the practice. This has been linked to better balance and postural stability in a group of visually impaired adults (<em>PLOS One</em>, 2015). It&#39;s also been linked to a lower risk of falls in people with neuromuscular diseases and older adults (<em>American Journal of Occupational Therapy</em>, 2019).</p><p></p><h3>Increase Flexibility and Range of Motion</h3><p>Ashtanga yoga will also increase flexibility and range of motion through poses that stretch and lengthen your muscles, release tension, and lubricate the joints.</p><p></p><h3>Build Muscle and Increase Strength</h3><p>Poses in ashtanga yoga use your bodyweight to build muscle and increase strength. In a December 2015 study from the <em>Journal of Sports Science and Medicine</em>, it was discovered that Ashtanga yoga increased lean body mass.</p><p></p><h3>Improved Mental Health</h3><p>Ashtanga stimulates the parasympathetic nervous system, allowing your body to rest and decreasing stress and anxiety. This, in turn, can help improve your mood and increase happiness, as well as calming the mind.</p><p>According to a 2017 review in the <em>Journal of Evidence-Based Complementary Alternative Medicine</em>, yoga has been linked to decreased feelings of anxiety and depression. Plus, practicing yoga has been credited with decreased stress markers like heart rate, cortisol levels, and blood pressure (<em>Journal of Psychiatric Research</em>, 2015).</p><p></p><h2>What To Expect in an Ashtanga Yoga Class</h2>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/ScAOcYagRHuGDmw22dv2\" \n                alt=\"bakasana.png\"\n                title=\"bakasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/ScAOcYagRHuGDmw22dv2\"\n                alt=\"bakasana.png\"\n                title=\"bakasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/ScAOcYagRHuGDmw22dv2\"\n                alt=\"bakasana.png\"\n                title=\"bakasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>If you&#39;re new to Ashtanga, here&#39;s what you can expect from a typical class:</p><ul><li><div>Repetition. The moves of Ashtanga are prescribed and don&#39;t change from session to session.</div></li><li><div>Fast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.</div></li><li><div>Breathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.</div></li><li><div>Lots of forward bends. The Primary series includes a lot of them.</div></li><li><div>Form corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher. With myYogaTeacher, those corrections will be given audibly.</div></li></ul><h2>Practice Ashtanga Yoga Safely With myYogaTeacher</h2><p>Ashtanga is perfect for the lovers of routine among us since the practice includes a set sequence of poses. There are six different Ashtanga series: Primary, Intermediate, and four Advanced series. Each series builds on the last, leading you through increasingly difficult asanas.</p><p></p><p>The Primary series in Ashtanga will probably be the most familiar to most yogis. It includes poses that you&#39;ll find in a standard Vinyasa yoga class, though in an Ashtanga class, the flow will always be the same. The Primary series is intended to focus the mind as well as purify and tone the body.</p><p></p><p>The Intermediate series begins in the same way as the Primary series but includes headstand variations, more backbends, and challenging twists. This series is intended to purify the nerves.</p><p></p><p>The Advanced series are, of course, the most challenging. You&#39;ll need to wait for these until your teacher has deemed it safe for you to proceed. And, just so we&#39;re clear, Ashtanga yoga is challenging right from the Primary series.</p><p></p><p>You can practice Ashtanga yoga with myYogaTeacher several times each week. We even offer a class called the <a title=\"https://www.myyogateacher.com/group_classes/beginners-guide-to-sun-salutations-beginner-level-by-priyanka\" href=\"https://www.myyogateacher.com/group_classes/beginners-guide-to-sun-salutations-beginner-level-by-priyanka\">Beginner&#39;s Guide to Sun Salutations</a> that can be a nice way to ease into Ashtanga if you&#39;ve never tried it before.</p><p></p><p>Want to join us? We&#39;d love to offer you a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free two-week trial of myYogaTeacher</a>! With the two-week free trial, you&#39;ll get access to not only our Ashtanga classes but 35+ live online classes every single day. All classes are led by experienced and talented Indian yoga teachers who are well-versed in multiple styles of yoga and able to offer in-the-moment form corrections to keep you safe and your practice flowing.</p><p></p><p><a title=\"https://www.myyogateacher.com/articles/ashtanga-yoga-eight-limbs\" href=\"https://www.myyogateacher.com/articles/ashtanga-yoga-eight-limbs\">Ashtanga</a> is a dynamic and strenuous yoga practice. Proper form and technique are important to keep you safe and improve the effectiveness of this practice. If you have any health concerns, please consult with your doctor before practicing. And remember, poses can always be modified to your unique needs.</p><p></p><p>Ashtanga not really your thing (yet)? We&#39;ve got you covered. myYogaTeacher has classes that are perfect for any yoga, beginner to advanced. Even if you&#39;re interested in breathing and meditation alone, you&#39;ll find the right class and teacher for you on our platform. <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">Sign up for a free two-week trial</a> to check us out!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"what-is-ashtanga-yoga","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/what-is-ashtanga-yoga","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>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. 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":"ckpo03s5kgc110b85g3tdonl0","slug":"what-is-ashtanga-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What Is Ashtanga Yoga: Build Strength and Improve Focus With This Practice","createdAt":"2021-06-08T12:10:05.299425+00:00","updatedAt":"2022-05-17T11:41:09.544007+00:00","coverUrl":"mytoui6nn8qspxvospgl.png","seoDescription":"Ashtanga yoga helps you build strength and improve focus. Learn the three principles of ashtanga yoga here and how the structured flow can help you.","content":{"text":"What Is Ashtanga Yoga?\\nAshtanga yoga is a modern evolution of a traditional yoga practice that focuses on a structured series of poses involving intense movement, flexibility, and discipline.\\n\\nAshtanga yoga is an intensive physical and mental practice where practitioners are asked to push through emotional baggage and other mental blocks to bring about mental awareness and mindfulness as well as physical improvements.\\n\\nThe practice of Ashtanga was popularized by Sri K. Pattabhi Jois during the 20th century. It's a challenging practice that focuses on increasing strength, flexibility, and cardiovascular endurance using a combination of weight-bearing postures as well as Surya Namaskara A and B (sun salutations). Surya Namaskara A and B are a dynamic, fast-moving series of postures that are completed between each of the static poses in this practice.\\n[CTA-DEFAULT]\\nThree Principles of Ashtanga Yoga\\nAshtanga yoga is rooted in the concept of \\ntristhana\\n. This concept encourages practitioners of this \\ntype of yoga\\n to focus on introspection. This means that, despite the dynamic poses and difficult weight-bearing postures, Ashtanga is intended to be meditative.\\n\\nThere are three pillars of \\ntristhana\\n:\\n\\nPranayama\\nPranayama, or breath, is the foundation of Ashtanga. The breathing method Ujjayi, or \"ocean breath,\" that's used in Ashtanga is intended to energize the body and increase concentration. This pranayama has been credited with improving oxygen levels.\\n\\nAdvanced Ashtanga practitioners can expect to learn additional pranayama techniques.\\n\\nAsana\\nThe asanas used in Ashtanga are a mix of standing and seated postures interspersed with Surya Namaskara. The order of asanas in Ashtanga is prescribed, it doesn't change from session to session. Through these asanas, you'll activate three primary lock points in the body, known as \\nbandhas\\n:\\nMula bandha\\n, located at the base of the spine\\nUddiyana bandha\\n, located slightly below the belly button\\nJalandhara bandha\\n, located near the throat\\nDrishti\\nA specific \\ndrishti\\n, or focal point, is used in each asana. This refers to where you fix your gaze during practice and creates a focused and meditative practice.\\n\\nHistory of Ashtanga Yoga\\nAshtanga yoga was created by Sri. K. Pattabhi Jois, an Indian yoga teacher and scholar. The classical form of this practice was introduced in \\nThe Yoga Sutras of Patanjali\\n. Jois adapted Patanjali's concepts, combining those concepts with modern \\nVinyasa yoga\\n in 1948.\\n\\nBenefits of Ashtanga Yoga\\nAs with all yoga, there are several benefits associated with practicing Ashtanga. Here are some of the benefits you'll discover with regular practice:\\n\\nBetter Balance\\nAshtanga yoga includes a lot of inversions and arm balances, using the breath to bring balance. Over time, practitioners build the balance and strength to maintain their posture throughout the practice. This has been linked to better balance and postural stability in a group of visually impaired adults (\\nPLOS One\\n, 2015). It's also been linked to a lower risk of falls in people with neuromuscular diseases and older adults (\\nAmerican Journal of Occupational Therapy\\n, 2019).\\n\\nIncrease Flexibility and Range of Motion\\nAshtanga yoga will also increase flexibility and range of motion through poses that stretch and lengthen your muscles, release tension, and lubricate the joints.\\n\\nBuild Muscle and Increase Strength\\nPoses in ashtanga yoga use your bodyweight to build muscle and increase strength. In a December 2015 study from the \\nJournal of Sports Science and Medicine\\n, it was discovered that Ashtanga yoga increased lean body mass.\\n\\nImproved Mental Health\\nAshtanga stimulates the parasympathetic nervous system, allowing your body to rest and decreasing stress and anxiety. This, in turn, can help improve your mood and increase happiness, as well as calming the mind.\\nAccording to a 2017 review in the \\nJournal of Evidence-Based Complementary Alternative Medicine\\n, yoga has been linked to decreased feelings of anxiety and depression. Plus, practicing yoga has been credited with decreased stress markers like heart rate, cortisol levels, and blood pressure (\\nJournal of Psychiatric Research\\n, 2015).\\n\\nWhat To Expect in an Ashtanga Yoga Class\\n\\nIf you're new to Ashtanga, here's what you can expect from a typical class:\\nRepetition. The moves of Ashtanga are prescribed and don't change from session to session.\\nFast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.\\nBreathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.\\nLots of forward bends. The Primary series includes a lot of them.\\nForm corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher. With myYogaTeacher, those corrections will be given audibly.\\nPractice Ashtanga Yoga Safely With myYogaTeacher\\nAshtanga is perfect for the lovers of routine among us since the practice includes a set sequence of poses. There are six different Ashtanga series: Primary, Intermediate, and four Advanced series. Each series builds on the last, leading you through increasingly difficult asanas.\\n\\nThe Primary series in Ashtanga will probably be the most familiar to most yogis. It includes poses that you'll find in a standard Vinyasa yoga class, though in an Ashtanga class, the flow will always be the same. The Primary series is intended to focus the mind as well as purify and tone the body.\\n\\nThe Intermediate series begins in the same way as the Primary series but includes headstand variations, more backbends, and challenging twists. This series is intended to purify the nerves.\\n\\nThe Advanced series are, of course, the most challenging. You'll need to wait for these until your teacher has deemed it safe for you to proceed. And, just so we're clear, Ashtanga yoga is challenging right from the Primary series.\\n\\nYou can practice Ashtanga yoga with myYogaTeacher several times each week. We even offer a class called the \\nBeginner's Guide to Sun Salutations\\n that can be a nice way to ease into Ashtanga if you've never tried it before.\\n\\nWant to join us? We'd love to offer you a \\nfree two-week trial of myYogaTeacher\\n! With the two-week free trial, you'll get access to not only our Ashtanga classes but 35+ live online classes every single day. All classes are led by experienced and talented Indian yoga teachers who are well-versed in multiple styles of yoga and able to offer in-the-moment form corrections to keep you safe and your practice flowing.\\n\\n\\nAshtanga\\n is a dynamic and strenuous yoga practice. Proper form and technique are important to keep you safe and improve the effectiveness of this practice. If you have any health concerns, please consult with your doctor before practicing. And remember, poses can always be modified to your unique needs.\\n\\nAshtanga not really your thing (yet)? We've got you covered. myYogaTeacher has classes that are perfect for any yoga, beginner to advanced. Even if you're interested in breathing and meditation alone, you'll find the right class and teacher for you on our platform. \\nSign up for a free two-week trial\\n to check us out!","html":"<h2>What Is Ashtanga Yoga?</h2><p>Ashtanga yoga is a modern evolution of a traditional yoga practice that focuses on a structured series of poses involving intense movement, flexibility, and discipline.</p><img src=\"https://media.graphcms.com/71bPnEOSgm5P4bRYgrNw\" alt=\"baddha hasta sirashasana.png\" title=\"baddha hasta sirashasana.png\" width=\"600\" height=\"400\" /><p>Ashtanga yoga is an intensive physical and mental practice where practitioners are asked to push through emotional baggage and other mental blocks to bring about mental awareness and mindfulness as well as physical improvements.</p><p></p><p>The practice of Ashtanga was popularized by Sri K. Pattabhi Jois during the 20th century. It&#39;s a challenging practice that focuses on increasing strength, flexibility, and cardiovascular endurance using a combination of weight-bearing postures as well as Surya Namaskara A and B (sun salutations). Surya Namaskara A and B are a dynamic, fast-moving series of postures that are completed between each of the static poses in this practice.</p><p>[CTA-DEFAULT]</p><h2>Three Principles of Ashtanga Yoga</h2><p>Ashtanga yoga is rooted in the concept of <em>tristhana</em>. This concept encourages practitioners of this <a title=\"https://www.myyogateacher.com/articles/yoga-101-what-is-yoga\" href=\"https://www.myyogateacher.com/articles/yoga-101-what-is-yoga\">type of yoga</a> to focus on introspection. This means that, despite the dynamic poses and difficult weight-bearing postures, Ashtanga is intended to be meditative.</p><p></p><p>There are three pillars of <em>tristhana</em>:</p><p></p><h3>Pranayama</h3><p>Pranayama, or breath, is the foundation of Ashtanga. The breathing method Ujjayi, or &quot;ocean breath,&quot; that&#39;s used in Ashtanga is intended to energize the body and increase concentration. This pranayama has been credited with improving oxygen levels.</p><p></p><p>Advanced Ashtanga practitioners can expect to learn additional pranayama techniques.</p><p></p><h3>Asana</h3><p>The asanas used in Ashtanga are a mix of standing and seated postures interspersed with Surya Namaskara. The order of asanas in Ashtanga is prescribed, it doesn&#39;t change from session to session. Through these asanas, you&#39;ll activate three primary lock points in the body, known as <em>bandhas</em>:</p><ul><li><div><em>Mula bandha</em>, located at the base of the spine</div></li><li><div><em>Uddiyana bandha</em>, located slightly below the belly button</div></li><li><div><em>Jalandhara bandha</em>, located near the throat</div></li></ul><h3>Drishti</h3><p>A specific <em>drishti</em>, or focal point, is used in each asana. This refers to where you fix your gaze during practice and creates a focused and meditative practice.</p><p></p><h2>History of Ashtanga Yoga</h2><p>Ashtanga yoga was created by Sri. K. Pattabhi Jois, an Indian yoga teacher and scholar. The classical form of this practice was introduced in <em>The Yoga Sutras of Patanjali</em>. Jois adapted Patanjali&#39;s concepts, combining those concepts with modern <a title=\"https://www.myyogateacher.com/articles/what-is-vinyasa-yoga\" href=\"https://www.myyogateacher.com/articles/what-is-vinyasa-yoga\">Vinyasa yoga</a> in 1948.</p><p></p><h2>Benefits of Ashtanga Yoga</h2><p>As with all yoga, there are several benefits associated with practicing Ashtanga. Here are some of the benefits you&#39;ll discover with regular practice:</p><p></p><h3>Better Balance</h3><p>Ashtanga yoga includes a lot of inversions and arm balances, using the breath to bring balance. Over time, practitioners build the balance and strength to maintain their posture throughout the practice. This has been linked to better balance and postural stability in a group of visually impaired adults (<em>PLOS One</em>, 2015). It&#39;s also been linked to a lower risk of falls in people with neuromuscular diseases and older adults (<em>American Journal of Occupational Therapy</em>, 2019).</p><p></p><h3>Increase Flexibility and Range of Motion</h3><p>Ashtanga yoga will also increase flexibility and range of motion through poses that stretch and lengthen your muscles, release tension, and lubricate the joints.</p><p></p><h3>Build Muscle and Increase Strength</h3><p>Poses in ashtanga yoga use your bodyweight to build muscle and increase strength. In a December 2015 study from the <em>Journal of Sports Science and Medicine</em>, it was discovered that Ashtanga yoga increased lean body mass.</p><p></p><h3>Improved Mental Health</h3><p>Ashtanga stimulates the parasympathetic nervous system, allowing your body to rest and decreasing stress and anxiety. This, in turn, can help improve your mood and increase happiness, as well as calming the mind.</p><p>According to a 2017 review in the <em>Journal of Evidence-Based Complementary Alternative Medicine</em>, yoga has been linked to decreased feelings of anxiety and depression. Plus, practicing yoga has been credited with decreased stress markers like heart rate, cortisol levels, and blood pressure (<em>Journal of Psychiatric Research</em>, 2015).</p><p></p><h2>What To Expect in an Ashtanga Yoga Class</h2><img src=\"https://media.graphcms.com/ScAOcYagRHuGDmw22dv2\" alt=\"bakasana.png\" title=\"bakasana.png\" width=\"600\" height=\"399\" /><p>If you&#39;re new to Ashtanga, here&#39;s what you can expect from a typical class:</p><ul><li><div>Repetition. The moves of Ashtanga are prescribed and don&#39;t change from session to session.</div></li><li><div>Fast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.</div></li><li><div>Breathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.</div></li><li><div>Lots of forward bends. The Primary series includes a lot of them.</div></li><li><div>Form corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher. With myYogaTeacher, those corrections will be given audibly.</div></li></ul><h2>Practice Ashtanga Yoga Safely With myYogaTeacher</h2><p>Ashtanga is perfect for the lovers of routine among us since the practice includes a set sequence of poses. There are six different Ashtanga series: Primary, Intermediate, and four Advanced series. Each series builds on the last, leading you through increasingly difficult asanas.</p><p></p><p>The Primary series in Ashtanga will probably be the most familiar to most yogis. It includes poses that you&#39;ll find in a standard Vinyasa yoga class, though in an Ashtanga class, the flow will always be the same. The Primary series is intended to focus the mind as well as purify and tone the body.</p><p></p><p>The Intermediate series begins in the same way as the Primary series but includes headstand variations, more backbends, and challenging twists. This series is intended to purify the nerves.</p><p></p><p>The Advanced series are, of course, the most challenging. You&#39;ll need to wait for these until your teacher has deemed it safe for you to proceed. And, just so we&#39;re clear, Ashtanga yoga is challenging right from the Primary series.</p><p></p><p>You can practice Ashtanga yoga with myYogaTeacher several times each week. We even offer a class called the <a title=\"https://www.myyogateacher.com/group_classes/beginners-guide-to-sun-salutations-beginner-level-by-priyanka\" href=\"https://www.myyogateacher.com/group_classes/beginners-guide-to-sun-salutations-beginner-level-by-priyanka\">Beginner&#39;s Guide to Sun Salutations</a> that can be a nice way to ease into Ashtanga if you&#39;ve never tried it before.</p><p></p><p>Want to join us? We&#39;d love to offer you a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free two-week trial of myYogaTeacher</a>! With the two-week free trial, you&#39;ll get access to not only our Ashtanga classes but 35+ live online classes every single day. All classes are led by experienced and talented Indian yoga teachers who are well-versed in multiple styles of yoga and able to offer in-the-moment form corrections to keep you safe and your practice flowing.</p><p></p><p><a title=\"https://www.myyogateacher.com/articles/ashtanga-yoga-eight-limbs\" href=\"https://www.myyogateacher.com/articles/ashtanga-yoga-eight-limbs\">Ashtanga</a> is a dynamic and strenuous yoga practice. Proper form and technique are important to keep you safe and improve the effectiveness of this practice. If you have any health concerns, please consult with your doctor before practicing. And remember, poses can always be modified to your unique needs.</p><p></p><p>Ashtanga not really your thing (yet)? We&#39;ve got you covered. myYogaTeacher has classes that are perfect for any yoga, beginner to advanced. Even if you&#39;re interested in breathing and meditation alone, you&#39;ll find the right class and teacher for you on our platform. <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">Sign up for a free two-week trial</a> to check us out!</p>"},"category":["fitness"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"8a02cd16-f670-4dd5-a4d8-144f5d9527eb","student_uuid":"330eb0b4-c31c-42df-9224-61ffe7d84185","teacher_uuid":"1ce0e0c3-33bc-485f-a494-06bfff3b7dda","teacher_name":"Bodhi Abhishek Singh","teacher_first_name":"Bodhi ","teacher_slug":"abhishek-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1667926825/teacher/photos/tgz4jsp0x5pa29vvh1sf.png","group_session_name":"Breathing and Meditation for Relaxation and Well-being","group_session_description":"Improve your overall well-being and find relaxation with our breath and meditation class. 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