Why Everyone Should Try Alternate Nostril Breathing

{"slug":"why-everyone-should-try-alternate-nostril-breathing","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n⁠ \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n⁠\\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n online group classes\\n for every type of yoga at\\n MyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckfqz04k001y401786aes2rh5","slug":"get-your-voice-back-fast-when-you-have-laryngitis","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"Get Your Voice Back Fast When You Have Laryngitis","createdAt":"2019-11-07T00:00:00+00:00","coverUrl":"jason-rosewell-ASKeuOZqhYU-unsplash.jpg","content":{"text":"Lost your voice? Full blown case of laryngitis where all the sound you can make is a long drawn out squeak? Here are some quick remedies that you can do from anywhere to get your voice back.\\n\\n\\nTurmeric is easy to find at any grocery store. This remedy is super simple and fast-acting. \\n\\nAdd ¼ tsp of turmeric to 6 oz of hot water.  \\nStir and sip slowly. \\n\\nIf you’d like personalized help in recovering from laryngitis (or nearly any other illness) you can try a 1-on-1 session with one of our amazing yoga teachers. They’re experts in helping you to bring your body back into balance naturally. Right now, we’re offering 2 free private sessions with expert \\nIndian yoga\\n teachers, \\n[CTA-DEFAULT]\\n\\n\\nThis one is a breeze to add into any healing practice. You can even snag some honey packets to keep in your bag. Take a spoonful before bed, add it to hot tea or even plain hot water! Not only is it absolutely delicious, but has antibacterial and soothing properties.\\n\\n\\nWarm water helps break up congestion and opens circulation. Plus, the steam prevents your throat and sinuses from drying out. If there is one thing inflamed vocal cords hate, it’s being dry!\\n\\n\\nIf you are near an herbal shop or even a Whole Foods, you can find these in the supplements aisle. Each of these soothes swelling on contact - so great to chew or drink. \\n\\nSlippery elm: Soothes sore throats and reduces coughs. Add the powder to warm water. Black Licorice: Chewing tablets work best. Make sure it is actually licorice. Anise oil is often used as a substitute and doesn’t work the same way.Marshmallow Root: As a tea or as a lozenge, this helps hydrate the throat and has antioxidant effects.\\n\\nSimilar to the first remedy, this one adds milks to help coat the throat and help the turmeric sink in. \\n\\nAdd turmeric to milk (or your milk substitute of choice). Warm the milk gently. You can cinnamon, nutmeg or ginger to taste. \\n\\nWhen you’re not feeling well, carving out a few hours to focus on healing is a gift.  This remedy starts by clearing out mucus, firing up your immune system and letting your body relax. It’s followed by steam to rinse the sinuses and closes with a soothing milk-based tonic.\\n[CTA-GC]\\nAbout an hour or two before bed:\\nBoil water. Add your favorite decaf \\ntea\\n (ginger tea is really good here). Sprinkle some (or a lot) of black pepper on top. Add Tulsi leaves if you have them. If not, add sliced or powdered ginger. Wrap yourself in blankets or bed. Keep yourself very warm.Inhale and exhale the steam. Inhale smoothly and deeply and exhale completely to bring the steam in and out of the lungs.Sip slowly to let the warm pepper coat the throat.Rest for at least a half-hour.Take a warm shower. Follow with Spiced Milk (recipe above). \\nEat, drink mindfully\\n and slip into a restful sleep.\\n\\nIf you have trouble sleeping, you can listen to a \\nYoga Nidra\\n \\nmeditation\\n to prepare the mind and body for a restful sleep.\\n\\nNow, if you have any questions, or would like personal 1-on-1 help to get healthy fast. You can sign up for 5 free sessions with an expert Indian \\nyoga teacher\\n. \\n\\nThese are live 2-way video sessions with a real human being. Your teacher will help you to bring your body into balance, feel healthier and happier fast, and reach your fitness goals! \\n\\nWe can’t offer these free sessions to everyone and spaces fill up lightning fast. So if you think you might benefit from personalized \\nonline yoga\\n sessions with an awesome teacher!\\n\\n"}},{"id":"ckk5m1owg00so0a76k1exoz8o","slug":"yoga-poses-for-back-pain","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Yoga Poses for Back Pain to Add to Your Practice","createdAt":"2021-01-20T15:58:10.193164+00:00","coverUrl":"yoga_poses_for_back_pain_1.png","content":{"text":"If you're dealing with back pain, you're not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University's Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!\\n\\nIn this article, we're going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n where you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n\\n5 Yoga Poses for Back Pain You Can Do Throughout the Day\\nExperts recommend incorporating yoga poses into your daily life for the best results. This doesn't mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.\\n\\nOur bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also \\nimprove our mental outlook\\n. Here are five poses you can add to your day to relieve back pain with yoga.\\n\\n1. Cat-Cow Pose\\n\\nCat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.\\n\\nTo perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.\\n\\n2. Child's Pose\\n\\nChild's pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.\\n\\nStart from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.\\n\\n3. Downward-Facing Dog\\n\\nDownward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.\\n\\nStart in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.\\n\\n4. Bridge Pose\\n\\nBridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.\\n\\nStart on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.\\n\\n5. Standing Forward Bend\\n\\nStanding forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.\\n\\nStart by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.\\n\\nYoga Asanas for Back Ache: A Complete Practice\\nYoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.\\n\\nHere is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nWind Release Pose Flow:\\n Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.\\nReclining Bound Angle Pose:\\n Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.\\nBridge Pose:\\n Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.\\nCat-Cow & Child's Pose Flow:\\n Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child's pose. Take a breath in child's pose and on the next inhale come back into tabletop position. Repeat several times.\\nCrocodile Pose:\\n Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.\\nCobra Pose (Arm Variation):\\n While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.\\nChild's Pose:\\n From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child's pose for up to 5 minutes.\\nLegs Up The Wall Pose with Bolster:\\n Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you'd like.\\nMountain Brook Pose:\\n This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it's comfortable). Breathe deeply using your diaphragm for several minutes.\\nCorpse Pose:\\n Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you'd like.\\nRelieve Back Pain With Yoga\\nBack pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.\\n\\nA 2-week free trial of myYogaTeacher's \\nYoga for Back Pain program\\n is the perfect way to get started on your path to a healthier, happier back. You'll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!"}},{"id":"ckton7v4wgvq10d35v148w3zn","slug":"yoga-for-postnasal-drip","author":{"name":"Neelmani","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Moves For Post Nasal Drip Relief","createdAt":"2021-09-17T17:35:56.307081+00:00","coverUrl":"alulueimz6jojr7vmxrs.jpg","content":{"text":"You’ve probably experienced post nasal drip.\\nEven if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. \\nThe sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?\\nYep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.\\nPost nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.\\nYou guessed it! Yoga! Yoga and \\nyogic breathing\\n is great for relief of post nasal drip\n\\nThis is why I really wanted to start my class, \\nTherapeutic Yoga for Asthma and Sinus\\n on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.\\n[CTA-NASAL]\\nLet’s talk about how yoga helps with post nasal drip and sinus issues.\\nWhere does post nasal drip come from?\\nBelieve it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.\\nIf you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.\\nHere are a few reasons your body may be producing too much mucus, resulting in your discomfort.\\n>> Sinus infections\\n>> Allergies\\n>> Common Cold\\n>> Cold temperatures\\n>> Dry air\\n>> Hormonal changes\\n>> Certain foods\\n>> Chemical irritants\\nThese are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on \\nMy Yoga Teacher\\n!\\n5 Yoga poses to relieve post nasal drainage\\nWe cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! \\nYoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.\\n1. Downward Facing Dog\\nPoses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. \\n\\n\\n\n2. Bridge Pose\\nBridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.\\n\\n\\n\n3. Fish Pose\\nThis is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.\\n\\n\\n\n4. Camel Pose\\nThis is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.\\n\\n\\n\\n5. Child's Pose\\nThe importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.\\n\\n\nWhile yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.\\n\\nYogic breathing for post nasal drip and sinus issues\\nThis may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.\\nIf you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but \\nalternate nostril breathing\\n is the best thing for you!\\nWe’ve talked about \\nalternate nostril breathing\\n (also called Nadi Shodhana) before in \\nHow Yogic Breathing Helps Asthmatics\\n, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!\\nIf you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.\\n>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.\\n>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)\\n>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.\\n>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.\\n>> Inhale through the nostril you just released your last breath from and repeat this process.\\nBe sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.\\nThis yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!\\nIf you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, \\nTherapeutic Yoga for Asthma and Sinus\\n! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!\\nMy Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! "}}],"relatedPosts":[],"blogContent":{"id":"ckfqzbhi8025p0136qvuhwlue","slug":"why-everyone-should-try-alternate-nostril-breathing","author":{"name":"Amanda","teacherMytSlug":"amanda@myyogateacher.com-1","pictureUrl":"amanda-pro.jpg"},"title":"Why Everyone Should Try Alternate Nostril Breathing","createdAt":"2020-04-02T00:00:00+00:00","updatedAt":"2021-06-26T22:02:50.132343+00:00","coverUrl":"Social-post-13.png","seoDescription":"Practicing alternate nostril breathing involves a little more focus than most breathing exercises, but offers great benefits in return.","content":{"text":"If you’ve ever practiced yoga, you likely noticed that there is a strong focus on \\npranayama\\n, or the regulation of breath. Most people know the classic, “breathe in, breathe out” structure— but those who’ve practiced for a while might have tried alternate nostril breathing, also known as Nadi Shodhana. This practice involves a little more focus than most breathing exercises, but offers heaps of benefits in return.\\n\\nNadi Shodhana has been proven to:\\n\\nActivate the parasympathetic nervous system, meaning release the “fight or flight” mode our bodies gravitate towards in favor of calmness and serenity. It also lowers blood pressure, which is key to living healthfully.Restore the energetic balance between the right and left hemispheres of the brain. By alternating consciously between the left and right sides of our body, it syncs our brain chemistry, improving our ability to focus our minds while rejuvenating our nervous systems. Support our lungs and enhance respiratory functions. It teaches us to consciously breathe deeper, which can aid in endurance for those who like cardio-forward activities including running, cycling, dance, and more.Naturally reduce stress. This bears little introduction— who doesn’t want less stress?\\n\\nWith all these benefits, you might be wondering how to get started. Alternate nostril breathing is great to start your day with, to center you in times of stress, and even to help you fall asleep. I especially like to use it before work, to make sure I put my best foot forward for the day. Regardless of when you choose to use it, here’s how to try \\nNadi Shodhana\\n:\\n\\nFind a nice and comfortable seat somewhere. Imagine a thread pulling the crown of your head to the sky. Let your shoulders relax and release your tongue from the roof of your mouth.Relax your left hand into your lap, and bring your right hand in front of your face. The fingers we use for alternate nostril breathing are the thumb and ring finger. Anchor them by placing your pointer and middle fingertips on your forehead, around your third eye center.With your thumb, close your right nostril. Inhale for a count of four through your left.Briefly close both nostrils.Open your right nostril and breathe out four a count of six.Breathe in through your right nostril for a count of four.Briefly close both nostrils.Open your left nostril and breathe out for a count of six.Continue through this cycle 6-8 times. You should feel yourself growing calmer with each cycle. Go back to your regular tasks with a bit more mindfulness and peace. \\n","html":"<p>If you’ve ever practiced yoga, you likely noticed that there is a strong focus on <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">pranayama</a>, or the regulation of breath. Most people know the classic, “breathe in, breathe out” structure— but those who’ve practiced for a while might have tried alternate nostril breathing, also known as Nadi Shodhana. This practice involves a little more focus than most breathing exercises, but offers heaps of benefits in return.</p><p></p><p>Nadi Shodhana has been proven to:</p><p></p><p>Activate the parasympathetic nervous system, meaning release the “fight or flight” mode our bodies gravitate towards in favor of calmness and serenity. It also lowers blood pressure, which is key to living healthfully.Restore the energetic balance between the right and left hemispheres of the brain. By alternating consciously between the left and right sides of our body, it syncs our brain chemistry, improving our ability to focus our minds while rejuvenating our nervous systems. Support our lungs and enhance respiratory functions. It teaches us to consciously breathe deeper, which can aid in endurance for those who like cardio-forward activities including running, cycling, dance, and more.Naturally reduce stress. This bears little introduction— who doesn’t want less stress?</p><p></p><p>With all these benefits, you might be wondering how to get started. Alternate nostril breathing is great to start your day with, to center you in times of stress, and even to help you fall asleep. I especially like to use it before work, to make sure I put my best foot forward for the day. Regardless of when you choose to use it, here’s how to try <a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">Nadi Shodhana</a>:</p><p></p><p>Find a nice and comfortable seat somewhere. Imagine a thread pulling the crown of your head to the sky. Let your shoulders relax and release your tongue from the roof of your mouth.Relax your left hand into your lap, and bring your right hand in front of your face. The fingers we use for alternate nostril breathing are the thumb and ring finger. Anchor them by placing your pointer and middle fingertips on your forehead, around your third eye center.With your thumb, close your right nostril. Inhale for a count of four through your left.Briefly close both nostrils.Open your right nostril and breathe out four a count of six.Breathe in through your right nostril for a count of four.Briefly close both nostrils.Open your left nostril and breathe out for a count of six.Continue through this cycle 6-8 times. You should feel yourself growing calmer with each cycle. Go back to your regular tasks with a bit more mindfulness and peace. </p><p></p>"},"category":["therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you’ve ever practiced yoga, you likely noticed that there is a strong focus on <a\n            class=\"inline-cta\"\n            id=88a54d1b-78a4-43c2-b1d7-2c1f7421153c\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckfqzbhi8025p0136qvuhwlue&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Why Everyone Should Try Alternate Nostril Breathing&entity_slug=why-everyone-should-try-alternate-nostril-breathing&page_or_popup=/articles/why-everyone-should-try-alternate-nostril-breathing&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"88a54d1b-78a4-43c2-b1d7-2c1f7421153c\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Why Everyone Should Try Alternate Nostril Breathing\"\n            data-slug=\"why-everyone-should-try-alternate-nostril-breathing\"\n            <u>pranayama</a></u>        \n            </a>, or the regulation of breath. Most people know the classic, “breathe in, breathe out” structure— but those who’ve practiced for a while might have tried alternate nostril breathing, also known as Nadi Shodhana. This practice involves a little more focus than most breathing exercises, but offers heaps of benefits in return.</p><p></p><p>Nadi Shodhana has been proven to:</p><p></p><p>Activate the parasympathetic nervous system, meaning release the “fight or flight” mode our bodies gravitate towards in favor of calmness and serenity. It also lowers blood pressure, which is key to living healthfully.Restore the energetic balance between the right and left hemispheres of the brain. By alternating consciously between the left and right sides of our body, it syncs our brain chemistry, improving our ability to focus our minds while rejuvenating our nervous systems. Support our lungs and enhance respiratory functions. It teaches us to consciously breathe deeper, which can aid in endurance for those who like cardio-forward activities including running, cycling, dance, and more.Naturally reduce stress. This bears little introduction— who doesn’t want less stress?</p><p></p><p>With all these benefits, you might be wondering how to get started. Alternate nostril breathing is great to start your day with, to center you in times of stress, and even to help you fall asleep. I especially like to use it before work, to make sure I put my best foot forward for the day. Regardless of when you choose to use it, here’s how to try <a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">Nadi Shodhana</a>:</p><p></p><p>Find a nice and comfortable seat somewhere. Imagine a thread pulling the crown of your head to the sky. Let your shoulders relax and release your tongue from the roof of your mouth.Relax your left hand into your lap, and bring your right hand in front of your face. The fingers we use for alternate nostril breathing are the thumb and ring finger. Anchor them by placing your pointer and middle fingertips on your forehead, around your third eye center.With your thumb, close your right nostril. Inhale for a count of four through your left.Briefly close both nostrils.Open your right nostril and breathe out four a count of six.Breathe in through your right nostril for a count of four.Briefly close both nostrils.Open your left nostril and breathe out for a count of six.Continue through this cycle 6-8 times. You should feel yourself growing calmer with each cycle. Go back to your regular tasks with a bit more mindfulness and peace. </p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"why-everyone-should-try-alternate-nostril-breathing","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions 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>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. 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>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions 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 Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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Most people know the classic, “breathe in, breathe out” structure— but those who’ve practiced for a while might have tried alternate nostril breathing, also known as Nadi Shodhana. This practice involves a little more focus than most breathing exercises, but offers heaps of benefits in return.\\n\\nNadi Shodhana has been proven to:\\n\\nActivate the parasympathetic nervous system, meaning release the “fight or flight” mode our bodies gravitate towards in favor of calmness and serenity. It also lowers blood pressure, which is key to living healthfully.Restore the energetic balance between the right and left hemispheres of the brain. By alternating consciously between the left and right sides of our body, it syncs our brain chemistry, improving our ability to focus our minds while rejuvenating our nervous systems. Support our lungs and enhance respiratory functions. It teaches us to consciously breathe deeper, which can aid in endurance for those who like cardio-forward activities including running, cycling, dance, and more.Naturally reduce stress. This bears little introduction— who doesn’t want less stress?\\n\\nWith all these benefits, you might be wondering how to get started. Alternate nostril breathing is great to start your day with, to center you in times of stress, and even to help you fall asleep. I especially like to use it before work, to make sure I put my best foot forward for the day. Regardless of when you choose to use it, here’s how to try \\nNadi Shodhana\\n:\\n\\nFind a nice and comfortable seat somewhere. Imagine a thread pulling the crown of your head to the sky. Let your shoulders relax and release your tongue from the roof of your mouth.Relax your left hand into your lap, and bring your right hand in front of your face. The fingers we use for alternate nostril breathing are the thumb and ring finger. Anchor them by placing your pointer and middle fingertips on your forehead, around your third eye center.With your thumb, close your right nostril. Inhale for a count of four through your left.Briefly close both nostrils.Open your right nostril and breathe out four a count of six.Breathe in through your right nostril for a count of four.Briefly close both nostrils.Open your left nostril and breathe out for a count of six.Continue through this cycle 6-8 times. You should feel yourself growing calmer with each cycle. Go back to your regular tasks with a bit more mindfulness and peace. \\n","html":"<p>If you’ve ever practiced yoga, you likely noticed that there is a strong focus on <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">pranayama</a>, or the regulation of breath. Most people know the classic, “breathe in, breathe out” structure— but those who’ve practiced for a while might have tried alternate nostril breathing, also known as Nadi Shodhana. This practice involves a little more focus than most breathing exercises, but offers heaps of benefits in return.</p><p></p><p>Nadi Shodhana has been proven to:</p><p></p><p>Activate the parasympathetic nervous system, meaning release the “fight or flight” mode our bodies gravitate towards in favor of calmness and serenity. It also lowers blood pressure, which is key to living healthfully.Restore the energetic balance between the right and left hemispheres of the brain. By alternating consciously between the left and right sides of our body, it syncs our brain chemistry, improving our ability to focus our minds while rejuvenating our nervous systems. Support our lungs and enhance respiratory functions. It teaches us to consciously breathe deeper, which can aid in endurance for those who like cardio-forward activities including running, cycling, dance, and more.Naturally reduce stress. This bears little introduction— who doesn’t want less stress?</p><p></p><p>With all these benefits, you might be wondering how to get started. Alternate nostril breathing is great to start your day with, to center you in times of stress, and even to help you fall asleep. I especially like to use it before work, to make sure I put my best foot forward for the day. Regardless of when you choose to use it, here’s how to try <a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">Nadi Shodhana</a>:</p><p></p><p>Find a nice and comfortable seat somewhere. Imagine a thread pulling the crown of your head to the sky. Let your shoulders relax and release your tongue from the roof of your mouth.Relax your left hand into your lap, and bring your right hand in front of your face. The fingers we use for alternate nostril breathing are the thumb and ring finger. Anchor them by placing your pointer and middle fingertips on your forehead, around your third eye center.With your thumb, close your right nostril. Inhale for a count of four through your left.Briefly close both nostrils.Open your right nostril and breathe out four a count of six.Breathe in through your right nostril for a count of four.Briefly close both nostrils.Open your left nostril and breathe out for a count of six.Continue through this cycle 6-8 times. You should feel yourself growing calmer with each cycle. Go back to your regular tasks with a bit more mindfulness and peace. </p><p></p>"},"category":["therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}