7 Yin Yoga Poses to Cure Back Pain

{"slug":"yin-yoga-for-back-pain","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\\nBeen sitting too long? 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.  \\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\\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 \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\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":"ckja5zc9k9e070d752vaz4zm3","slug":"things-i-wish-i-knew","author":{"name":"myYogaTeacher","teacherMytSlug":null,"pictureUrl":null},"title":"Things I Wish I Knew Before Beginning My Yoga Journey","createdAt":"2020-12-29T15:47:35.958926+00:00","coverUrl":"pexels-elly-fairytale-3823204.jpg","content":{"text":"Hindsight is always 20/20, right?\\n\\nWe think so too. But we would’ve really liked to learn a few things from others before making our own mistakes – or assumptions.\\n\\nThat’s one of the reasons we offer \\nyoga for beginners\\n and other classes that help beginners on their path to becoming better humans, not just better yogis. Still, though, there are just some things we wish we knew before diving into the world of yoga.\\n\\nFor instance, what types of mats are best? Does the mat even matter? How do classes with a private yoga teacher compare to those in groups? Is it really worth the extra cost?\\n\\nThere are lots of questions you don’t even know to ask if you’re a newbie. And just like with anything you try that’s new, in the end, you’re always left thinking, “I wish I knew that before I started.”\\n\\nWhich leads us here. Imparting our experience, wisdom, and continued learning to you!\\n\\nLet’s talk yoga mats\\nWhat makes a great yoga mat, anyway? Is it really that important?\\n\\nWell, yes. Actually, it is. If you haven’t already experienced the struggles with a yoga mat that doesn’t work well for you, you probably will at some point. \\n\\nBut we’re here to help you avoid as many yoga mat problems as possible. \\n\\nYoga mats for beginners\\n\\nA high quality yoga mat is probably the most important piece of the puzzle to keeping you safe, stable and grounded during your yoga practice.\\n\\nIf you’re a beginner yogi\\n, you’ll want a mat that is thicker until your joints get stronger and more used to the poses you’ll be performing. A thicker mat is also great for yogis that have knee, back, or shoulder issues.\\n\\nYou’ll also want one that provides good grip so you’re not slipping out of downward dog and nose diving to the floor. \\nFollow these general guidelines when choosing a mat:\\n\\nChoose a mat that is 3-5 mm thick.\\nJute, cork, and natural rubber mats provide a good amount of stickiness to reduce slipping.\\nA mat with a foam underside gives more padding and support (but be careful using them on carpet).\\nFind a mat that is resistant to moisture, antimicrobial, and/or easy to clean.\\n\\n\\nLiforme\\n is an excellent brand of yoga mats for beginners! All of their mats feature the AlignForMe system to guide yogis through their flow with ease. They also happen to be eco-friendly!\\n\\nPrivate yoga teacher vs. Group classes\\nHow do you take your yoga? With a side of privacy? Maybe you’d prefer to practice yoga out in nature. You could be the yogi that survives and thrives in a studio or group of other yogis in group yoga classes. Maybe you don’t even know which type of class is right for you.\\n\\nWhatever the case, a private yoga teacher – or at least a few private yoga sessions – helps you build a solid foundation for a strong yoga practice.\\n\\nIf you’re a beginner yogi, a private yoga teacher benefits you by:\\n\\nInstructing you on proper alignment for your body.\\nAddressing any current or former injuries that will affect your yoga practice.\\nTeaching you the true meaning of yoga so you can get the most out of your practice.\\nAssessing your breath and demonstrating how to sync your breath to your flow.\\nMaking you feel comfortable and safe talking about your anxieties, stress, or areas of your practice where you know you need improvement.\\nCreating a customized practice designed specifically for you and your needs.\\n\\nThese are all important aspects of yoga.\\n\\nMany novice yogis begin with private lessons so they feel more comfortable and confident moving into group yoga classes. \\n\\nPrivate yoga lessons are customized to you and your needs, help you develop self-awareness, and give you the tools you need to go out on your own! \\n\\nSo when it comes to comparing group classes to private lessons, it’s like comparing apples to oranges. They are both beneficial in different ways. Here at \\nmyYogaTeacher,\\n we offer both! \\n\\nMisconceptions about starting a yoga practice\\n\\nWe could go on and on about all the things we wish we knew before starting our yoga practice. Unfortunately, we hear a few really common misconceptions that we want to nip in the bud right now!\\n\\nYou have to be flexible to do yoga.\\n\\nThis is absolutely not true! \\n\\nFlexibility is often a side effect of yoga, which is really cool. It’s a great way to develop flexibility if you aren’t already flexible. But it’s not a good excuse to dismiss starting your yoga practice.\\n\\nTaking a “yoga for beginners” class or hiring a private yoga teacher is a perfect way to start your journey to newfound flexibility.\\n\\nYoga teachers know everything about yoga.\\n\\nIf this is a thought you have, it’s probably intimidating. \\n\\nYou are inundated with images of perfect yoga poses, and IG posts of online yoga teachers wearing expensive yoga gear flood your feed. Talk of spirituality, asanas, harmony, meditation, and breathwork might have you thinking yoga isn’t for you.\\n\\nNews flash. Even advanced yogis and yoga teachers don’t know everything. They also can’t do everything. Which is totally fine! Yoga is about constantly growing and evolving as a human and a yogi! And what you see on social media isn’t always the best representation of what yoga is really about.\\n\\nAlmost all online yoga classes are created equal so it doesn’t matter which one I choose.\\n\\nThis couldn’t be further from the truth. \\n\\nBefore you start your yoga journey, it’ll benefit you to do a bit of research or, at the very least, talk to someone with a fair amount of knowledge about yoga. \\n\\nFree online yoga is great. YouTube has tons of free yoga videos, and myYogaTeacher gives you a\\n free 2-week trial\\n! But finding the best yoga class and instructor for you will help you develop a practice that is safe, healthy, and optimized for your body, mind, and spirit.\\n\\nHere at myYogaTeacher, we feel that people learn yoga best when their class is LIVE. Our yogis get the added benefit of immediate feedback and personalized interaction with their yoga teachers. LIVE classes offer a more comprehensive yoga experience versus pre recorded online videos one might find elsewhere on the internet!\\n\\n\\n\\nSo let’s recap!\\n\\nYour mat choice is important. Private yoga teachers offer major benefits, particularly for newbie yogis. You don’t need to be flexible to begin doing yoga. And finding the right teacher and class for you is the best way for you to gain the most from a sustainable yoga practice! \\n\\nWhether hindsight is 20/20 or not, you don’t have to make the same mistakes other yogis have. Remember these tips when you’re ready to begin your yoga journey!\\n\\n\\n \\n"}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion","createdAt":"2022-08-24T13:45:35.992969+00:00","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated.\\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n⁠\n⁠Following are the 10 recommended yin yoga poses for digestion :\\n\n⁠1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "}},{"id":"ckmp3ho54j1zn0b24r8778bpo","slug":"yoga-for-knee-pain","author":{"name":"Pranjal","teacherMytSlug":null,"pictureUrl":null},"title":"4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)","createdAt":"2021-03-25T16:33:31.657286+00:00","coverUrl":"p4_KneePain_W1906_gi1017193182.jpg","content":{"text":"When you’re young – like little kid young, not like 20-somethings young – you probably never considered how running barefoot on the pavement through the neighborhood affected your knees.\\n\\nYou were invincible. There was no pretzel pose you couldn’t do or sit in. Literally nothing bothered you, much less your knees.\\n\\nSkip forward to your 20’s. Yeah, when you start to exercise to maintain your health, weight, fitness. Not because it’s fun.\\n\\nHow did we treat our knees in our 20’s? How \\ndo\\n you treat your knees? Are you protecting them by doing exercises properly or are you still “running barefoot on the pavement?” \\n\\nDo you think about your knees at all if they don’t hurt? No. Probably not.\\n\\nI’m here to tell you how exercise is hurting or has hurt your knees and how yoga can fix it. If you need more help in this area.\n⁠\n⁠[CTA-DEFAULT] \\n\\n\\n\\n1. Misalignment\\n\\nOne of the most common mistakes people make when working out is doing exercises the wrong way. The alignment of your joints is extremely important when working out. When they’re misaligned, it can cause injury.\\n\\nSquats and lunges are the biggest culprits of misalignment for people when exercising. Your knees should never go past your toes when doing squats or lunges. Even if you’re doing yoga. Knees should always track over top of your shoe but not past your toes.\\n\\nIf you have knee pain from doing lunges and squats incorrectly, the pain will be focused around your kneecap and in front of the knee. Runners and jumpers also tend to have this kind of pain.\\n\\nSome yoga asanas to help relieve runner’s knee pain are:\\n\\nDownward facing dog with calf stretches\\nLow lunge and its different variations\\nHamstring stretches like seated forward bend\\nQuad stretches\\n\\nDone properly, these yoga stretches will improve your knee flexibility and decrease or get rid of your knee pain. Yoga is magical like that.\\n\\nEach stretch should be held for at least a minute (more if tolerated) and should be repeated two to three times on each side.\\n\\nWhich leads me to talk about another common exercise mistake.\\n\\n\\n\\n\\n2. Skipping single-leg exercises\\n\\nAre you only doing exercises with both legs? Squats, leg presses, jumps. Plyometrics are often performed using both legs at the same time.\\n\\nMuscle imbalances are normal. We use one leg more than the other. We carry a purse, bag, or backpack on one shoulder more than the other. We lean to one side when we sit. But when you work out, you should be incorporating unilateral exercises into your routine.\\n\\nIf you haven’t been, you may experience knee pain or tightness, as well as tight hips, hamstrings, and glutes. Mostly because you’ve been overusing the stronger side of your body when only doing exercises with both legs.\\n\\nThe best remedy for this type of pain? Yoga for knee pain, of course! Here are some moves that will specifically help:\\n\\nPigeon pose, either sitting or reclined\\nHalf splits\\nThread the needle.\\nDownward facing dog\\nButterfly pose\\n\\nTake a break from plyometrics, squats, leg presses, and jumps for a while. Any exercises where you’ve been using both legs simultaneously. And replace those movements with yoga moves instead! You’ll feel the difference!\\n\\nAnother common mistake?\\n\\n\\n\\n\\n[CTA-GC]\\n3. Lifting too much weight\\n\\nI’m not knocking weight lifting. Providing load to your joints does help keep them strong. But if the muscles around those joints aren’t strong enough to handle the weight you’re lifting, the overload can lead to joint pain.\\n\\nAnd your knees notoriously take the brunt of the overload like the superheroes they are.\\n\\nThe safest type of weight lifting is your own body weight. If you want to safely lift weights that are outside your own body weight, the best way is to start very light and work your way up. Progressive resistance is what the trainers call it.\\n\\nIf you’re experiencing knee pain due to weight overload, try these yoga moves:\\n\\nCrescent lunge\\nLow lunge\\nHalf pigeon or reclined pigeon\\nDancer’s pose\\nStanding splits\\n\\nThe idea here is to use your own body weight to strengthen the muscles around the joints while also stretching them. Yoga for knee pain specifically helps with this!\\n\\nA regular yoga practice is excellent for using your own body weight to strengthen and tone. myYogaTeacher offers 35+ classes each day! \\nTry a 2-week free trial and feel the difference yoga makes in your body and life.\\n\\n\\n4. The wrong shoes\\n\\nBear with me here. Choosing the wrong shoes does count as an exercise mistake!\\n\\nImproper footwear may not cause direct pain or injury, but it is a cause of misalignment and poor form when exercising. And we already know that poor form and misalignment cause knee pain and injury.\\n\\nA good tip is to choose a shoe that supports your foot shape. If you have high arches or flat feet, this will be even more important. The stiffer the shoe, the better.\\n\\nIf you work out in a private setting, I recommend doing strength training barefoot. Yes, for real!\\n\\nStudies have shown that many exercise routines are easier on your joints and knees if done barefoot! I’m not suggesting you start showing up at the gym barefoot or revert back to your childhood days when you ran everywhere barefoot as long as it wasn’t snowing. But barefoot exercise is definitely something you may want to look into!\\n\\nOne of the great things about \\nyoga\\n is that it’s always done barefoot! \\n\\nYoga doesn’t just help heal knee pain. It helps prevent it. By doing yoga barefoot, you are strengthening all the tiny muscles in your feet and ankles that are responsible for keeping you stable. In turn, your knees don’t bear all the weight - pun intended!\\n\\nSo let’s recap. A regular yoga practice isn’t just amazing for reducing or eliminating knee pain, it’s a great way to prevent it. Especially yoga for knee pain, specifically. If you’ve injured your knees due to the common exercise mistakes I talked about above, please be sure to see your doctor about it.\\n\\nThen come see me! My Yoga for Knee Pain Class is designed for people who have all kinds of knee pain for various different reasons. I’m happy to talk with you about your specific pain, give you specific yoga poses or modifications to help reduce your pain. \\n\\n\\n\\nSee you on the mat! \\n"}}],"relatedPosts":[{"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?","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\\nBeen sitting too long? 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.  \\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\\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"}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion","createdAt":"2022-08-24T13:45:35.992969+00:00","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated.\\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n⁠\n⁠Following are the 10 recommended yin yoga poses for digestion :\\n\n⁠1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "}},{"id":"cl74jtlu93yyq0ak0ti37gc8g","slug":"yoga-practice-for-women","author":{"name":"Divya","teacherMytSlug":"divya-1","pictureUrl":"divya-1.jpg"},"title":"The Importance of a Yoga practice for Women.","createdAt":"2022-08-22T09:21:21.098639+00:00","coverUrl":"llizejqjzzeaxaxii2ey.jpg","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nAllows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat.  \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"}}],"blogContent":{"id":"ckkbfg4e05djn0c71cwzspefh","slug":"yin-yoga-for-back-pain","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"title":"7 Yin Yoga Poses to Cure Back Pain","createdAt":"2021-01-24T17:40:03.942282+00:00","updatedAt":"2022-08-01T06:39:33.521817+00:00","coverUrl":"ckkbfg4e05djn0c71cwzspefh_image_2.jpg","seoDescription":"Did you know yoga cures and prevents back pain? Read about seven yin yoga poses that cure back pain and experience relief!","content":{"text":"There is honestly no pain like back pain.\\n\\nThat’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.\\n\\nEvery movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.\\n\\nNot to mention the mental and emotional stress that accompanies pain.\\n\\nMany times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.\\n\\nIt is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.\\n\\nYin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.\\n\\nThe Emotional Connection to Back Pain\\nOften, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.\\n\\nThe flip side of the coin is injuries and pain cause us to be more emotional.\\n\\nWhichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.\\n\\nAnd the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…\\nGood news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.\\nWith that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out \\nmyYogaTeacher’s Back Pain Program\\n for multiple classes and 3 free 1 on 1 sessions with an expert trainer!\\n[CTA-YIN]\\n1. Butterfly Pose\\n\\nButterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.\\n\\nIn a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.\\n\\nSlowly round your back and fold gently into the pose. Hold for 1-5 minutes.\\n\\n\\n\\n\\n2. Caterpillar Pose\\nCaterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.\\n\\nIn a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.\\n\\n\\n\\n\\n3. Sphinx Pose\\n\\nIf you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.\\n\\nLay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. \\n\\nThen, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.\\n\\nHold pose for 1-3 minutes. (See headline image for reference!)\\n\\n4. Banana Pose\\n\\nBanana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.\\n\\nLying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.\\n\\nMove the leg on the same side as the wrist you're grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.\\n\\nSo you’ll look like a...banana! Hold for 3-5 minutes.\\n\\n\\n\\n\\n5. Reclining Twists\\n\\nReclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.\\n\\nIf this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.\\nYou'll definitely feel relief from your lower back pain after completing both sides of this pose!\\n\\n\\n\\n\\n6. Eye of the Needle Pose\\n\\nThis is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!\\n\\nLay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.\\n\\nBe sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.\\n\\n\\n\\n\\n7. Child's Pose\\n\\nEnjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.\\n\\nFeel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.\\n\\n\\n\\nThere are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.\\n\\nNeed more yin yoga poses than what we’ve provided here? \\nWe invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.\\nClasses like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, \\nGentle Yoga\\n, and Chair Yoga. Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! \\n","html":"<p>There is honestly no pain like back pain.</p><p></p><p>That’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.</p><p></p><p>Every movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.</p><p></p><p>Not to mention the mental and emotional stress that accompanies pain.</p><p></p><p>Many times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.</p><p></p><p>It is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.</p><p></p><p>Yin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.</p><p></p><h2>The Emotional Connection to Back Pain</h2><p>Often, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.</p><p></p><p>The flip side of the coin is injuries and pain cause us to be more emotional.</p><p></p><p>Whichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.</p><p></p><p>And the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…</p><p>Good news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.</p><p>With that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">myYogaTeacher’s Back Pain Program</a> for multiple classes and 3 free 1 on 1 sessions with an expert trainer!</p><p>[CTA-YIN]</p><h2>1. Butterfly Pose</h2><p></p><p>Butterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.</p><p></p><p>In a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.</p><p></p><p>Slowly round your back and fold gently into the pose. Hold for 1-5 minutes.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:684/PvHGrI7SEiEtcprLbHAf\" alt=\"Butterfly Pose\" title=\"butterfly-1024x684.jpg\" width=\"1024\" height=\"684\" /><p></p><h2>2. Caterpillar Pose</h2><p>Caterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.</p><p></p><p>In a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1200,height:675/EorkZFAROOkzo9hNN1RF\" alt=\" Seated forward bending pose.\" title=\"Paschimottasana-sitting-forward-pose.jpg\" width=\"1200\" height=\"675\" /><p></p><h2>3. Sphinx Pose</h2><p></p><p>If you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.</p><p></p><p>Lay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. </p><p></p><p>Then, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.</p><p></p><p>Hold pose for 1-3 minutes. (See headline image for reference!)</p><p></p><h2>4. Banana Pose</h2><p></p><p>Banana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.</p><p></p><p>Lying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.</p><p></p><p>Move the leg on the same side as the wrist you&#39;re grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.</p><p></p><p>So you’ll look like a...banana! Hold for 3-5 minutes.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:730,height:442/BtxtMgaQCeIZQw7BDc6A\" alt=\"Banana Pose\" title=\"10YinYogaPoses_Feature.jpg\" width=\"730\" height=\"442\" /><p></p><h2>5. Reclining Twists</h2><p></p><p>Reclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!</p><p></p><p>Begin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.</p><p></p><p>If this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.</p><p>You&#39;ll definitely feel relief from your lower back pain after completing both sides of this pose!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1200,height:628/fCgEnUwLSDGsVlkoRAKu\" alt=\"Reclining Twisting\" title=\"12-Yin-Yoga-Poses-to-Naturally-Soothe-Anxiety.jpg\" width=\"1200\" height=\"628\" /><p></p><h2>6. Eye of the Needle Pose</h2><p></p><p>This is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!</p><p></p><p>Lay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.</p><p></p><p>Be sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:572/BWhNyRSRTWmhu9BI6fuZ\" alt=\"Eye of the Needle Pose\" title=\"WELLNESS_M70-Yoga_Emily2_1-EyeOfNeedle_Photo-David-Niddrie-2131.jpg\" width=\"1024\" height=\"572\" /><p></p><h2>7. Child&#39;s Pose</h2><p></p><p>Enjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.</p><p></p><p>Feel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.</p><p></p><img src=\"https://media.graphcms.com/resize=width:768,height:432/eKbuEIWrTFeYuGBTX53j\" alt=\"Child's Pose\" title=\"article-migration-image-1920x1080_Childspose-768x432.jpg\" width=\"768\" height=\"432\" /><p></p><p>There are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.</p><p></p><p><strong>Need more yin yoga poses than what we’ve provided here? </strong><a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">We invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.</a>Classes like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, <a title=\"https://www.myyogateacher.com/articles/gentle-yoga\" href=\"https://www.myyogateacher.com/articles/gentle-yoga\">Gentle Yoga</a>, and Chair Yoga. Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! </p><p></p>"},"category":["fitness","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>There is honestly no pain like back pain.</p><p></p><p>That’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.</p><p></p><p>Every movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.</p><p></p><p>Not to mention the mental and emotional stress that accompanies pain.</p><p></p><p>Many times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.</p><p></p><p>It is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.</p><p></p><p>Yin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.</p><p></p><h2>The Emotional Connection to Back Pain</h2><p>Often, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.</p><p></p><p>The flip side of the coin is injuries and pain cause us to be more emotional.</p><p></p><p>Whichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.</p><p></p><p>And the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…</p><p>Good news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.</p><p>With that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">myYogaTeacher’s Back Pain Program</a> for multiple classes and 3 free 1 on 1 sessions with an expert trainer!</p>"},{"type":"CTA","value":"[CTA-YIN]"},{"type":"HTML","value":"<h2>1. Butterfly Pose</h2><p></p><p>Butterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.</p><p></p><p>In a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.</p><p></p><p>Slowly round your back and fold gently into the pose. Hold for 1-5 minutes.</p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1024,height:684/PvHGrI7SEiEtcprLbHAf\" \n                alt=\"Butterfly Pose\"\n                title=\"Butterfly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1024,height:684/PvHGrI7SEiEtcprLbHAf\"\n                alt=\"Butterfly Pose\"\n                title=\"Butterfly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1024,height:684/PvHGrI7SEiEtcprLbHAf\"\n                alt=\"Butterfly Pose\"\n                title=\"Butterfly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>2. Caterpillar Pose</h2><p>Caterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.</p><p></p><p>In a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.</p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1200,height:675/EorkZFAROOkzo9hNN1RF\" \n                alt=\" Seated forward bending pose.\"\n                title=\" Seated forward bending pose.\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:675/EorkZFAROOkzo9hNN1RF\"\n                alt=\" Seated forward bending pose.\"\n                title=\" Seated forward bending pose.\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:675/EorkZFAROOkzo9hNN1RF\"\n                alt=\" Seated forward bending pose.\"\n                title=\" Seated forward bending pose.\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>3. Sphinx Pose</h2><p></p><p>If you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.</p><p></p><p>Lay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. </p><p></p><p>Then, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.</p><p></p><p>Hold pose for 1-3 minutes. (See headline image for reference!)</p><p></p><h2>4. Banana Pose</h2><p></p><p>Banana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.</p><p></p><p>Lying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.</p><p></p><p>Move the leg on the same side as the wrist you&#39;re grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.</p><p></p><p>So you’ll look like a...banana! Hold for 3-5 minutes.</p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:730,height:442/BtxtMgaQCeIZQw7BDc6A\" \n                alt=\"Banana Pose\"\n                title=\"Banana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:730,height:442/BtxtMgaQCeIZQw7BDc6A\"\n                alt=\"Banana Pose\"\n                title=\"Banana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:730,height:442/BtxtMgaQCeIZQw7BDc6A\"\n                alt=\"Banana Pose\"\n                title=\"Banana Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>5. Reclining Twists</h2><p></p><p>Reclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!</p><p></p><p>Begin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.</p><p></p><p>If this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.</p><p>You&#39;ll definitely feel relief from your lower back pain after completing both sides of this pose!</p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1200,height:628/fCgEnUwLSDGsVlkoRAKu\" \n                alt=\"Reclining Twisting\"\n                title=\"Reclining Twisting\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:628/fCgEnUwLSDGsVlkoRAKu\"\n                alt=\"Reclining Twisting\"\n                title=\"Reclining Twisting\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:628/fCgEnUwLSDGsVlkoRAKu\"\n                alt=\"Reclining Twisting\"\n                title=\"Reclining Twisting\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>6. Eye of the Needle Pose</h2><p></p><p>This is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!</p><p></p><p>Lay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.</p><p></p><p>Be sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.</p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1024,height:572/BWhNyRSRTWmhu9BI6fuZ\" \n                alt=\"Eye of the Needle Pose\"\n                title=\"Eye of the Needle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1024,height:572/BWhNyRSRTWmhu9BI6fuZ\"\n                alt=\"Eye of the Needle Pose\"\n                title=\"Eye of the Needle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1024,height:572/BWhNyRSRTWmhu9BI6fuZ\"\n                alt=\"Eye of the Needle Pose\"\n                title=\"Eye of the Needle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>7. Child&#39;s Pose</h2><p></p><p>Enjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.</p><p></p><p>Feel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:768,height:432/eKbuEIWrTFeYuGBTX53j\" \n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:768,height:432/eKbuEIWrTFeYuGBTX53j\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:768,height:432/eKbuEIWrTFeYuGBTX53j\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>There are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.</p><p></p><p><strong>Need more yin yoga poses than what we’ve provided here? </strong><a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">We invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.</a>Classes like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, <a title=\"https://www.myyogateacher.com/articles/gentle-yoga\" href=\"https://www.myyogateacher.com/articles/gentle-yoga\">Gentle Yoga</a>, and Chair Yoga. Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! </p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yin-yoga-for-back-pain","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","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. 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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. 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. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckkbfg4e05djn0c71cwzspefh","slug":"yin-yoga-for-back-pain","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"title":"7 Yin Yoga Poses to Cure Back Pain","createdAt":"2021-01-24T17:40:03.942282+00:00","updatedAt":"2022-08-01T06:39:33.521817+00:00","coverUrl":"ckkbfg4e05djn0c71cwzspefh_image_2.jpg","seoDescription":"Did you know yoga cures and prevents back pain? Read about seven yin yoga poses that cure back pain and experience relief!","content":{"text":"There is honestly no pain like back pain.\\n\\nThat’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.\\n\\nEvery movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.\\n\\nNot to mention the mental and emotional stress that accompanies pain.\\n\\nMany times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.\\n\\nIt is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.\\n\\nYin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.\\n\\nThe Emotional Connection to Back Pain\\nOften, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.\\n\\nThe flip side of the coin is injuries and pain cause us to be more emotional.\\n\\nWhichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.\\n\\nAnd the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…\\nGood news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.\\nWith that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out \\nmyYogaTeacher’s Back Pain Program\\n for multiple classes and 3 free 1 on 1 sessions with an expert trainer!\\n[CTA-YIN]\\n1. Butterfly Pose\\n\\nButterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.\\n\\nIn a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.\\n\\nSlowly round your back and fold gently into the pose. Hold for 1-5 minutes.\\n\\n\\n\\n\\n2. Caterpillar Pose\\nCaterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.\\n\\nIn a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.\\n\\n\\n\\n\\n3. Sphinx Pose\\n\\nIf you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.\\n\\nLay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. \\n\\nThen, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.\\n\\nHold pose for 1-3 minutes. (See headline image for reference!)\\n\\n4. Banana Pose\\n\\nBanana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.\\n\\nLying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.\\n\\nMove the leg on the same side as the wrist you're grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.\\n\\nSo you’ll look like a...banana! Hold for 3-5 minutes.\\n\\n\\n\\n\\n5. Reclining Twists\\n\\nReclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.\\n\\nIf this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.\\nYou'll definitely feel relief from your lower back pain after completing both sides of this pose!\\n\\n\\n\\n\\n6. Eye of the Needle Pose\\n\\nThis is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!\\n\\nLay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.\\n\\nBe sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.\\n\\n\\n\\n\\n7. Child's Pose\\n\\nEnjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.\\n\\nFeel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.\\n\\n\\n\\nThere are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.\\n\\nNeed more yin yoga poses than what we’ve provided here? \\nWe invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.\\nClasses like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, \\nGentle Yoga\\n, and Chair Yoga. Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! \\n","html":"<p>There is honestly no pain like back pain.</p><p></p><p>That’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.</p><p></p><p>Every movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.</p><p></p><p>Not to mention the mental and emotional stress that accompanies pain.</p><p></p><p>Many times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.</p><p></p><p>It is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.</p><p></p><p>Yin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.</p><p></p><h2>The Emotional Connection to Back Pain</h2><p>Often, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.</p><p></p><p>The flip side of the coin is injuries and pain cause us to be more emotional.</p><p></p><p>Whichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.</p><p></p><p>And the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…</p><p>Good news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.</p><p>With that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">myYogaTeacher’s Back Pain Program</a> for multiple classes and 3 free 1 on 1 sessions with an expert trainer!</p><p>[CTA-YIN]</p><h2>1. Butterfly Pose</h2><p></p><p>Butterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.</p><p></p><p>In a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.</p><p></p><p>Slowly round your back and fold gently into the pose. Hold for 1-5 minutes.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:684/PvHGrI7SEiEtcprLbHAf\" alt=\"Butterfly Pose\" title=\"butterfly-1024x684.jpg\" width=\"1024\" height=\"684\" /><p></p><h2>2. Caterpillar Pose</h2><p>Caterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.</p><p></p><p>In a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1200,height:675/EorkZFAROOkzo9hNN1RF\" alt=\" Seated forward bending pose.\" title=\"Paschimottasana-sitting-forward-pose.jpg\" width=\"1200\" height=\"675\" /><p></p><h2>3. Sphinx Pose</h2><p></p><p>If you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.</p><p></p><p>Lay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. </p><p></p><p>Then, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.</p><p></p><p>Hold pose for 1-3 minutes. (See headline image for reference!)</p><p></p><h2>4. Banana Pose</h2><p></p><p>Banana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.</p><p></p><p>Lying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.</p><p></p><p>Move the leg on the same side as the wrist you&#39;re grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.</p><p></p><p>So you’ll look like a...banana! Hold for 3-5 minutes.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:730,height:442/BtxtMgaQCeIZQw7BDc6A\" alt=\"Banana Pose\" title=\"10YinYogaPoses_Feature.jpg\" width=\"730\" height=\"442\" /><p></p><h2>5. Reclining Twists</h2><p></p><p>Reclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!</p><p></p><p>Begin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.</p><p></p><p>If this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.</p><p>You&#39;ll definitely feel relief from your lower back pain after completing both sides of this pose!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1200,height:628/fCgEnUwLSDGsVlkoRAKu\" alt=\"Reclining Twisting\" title=\"12-Yin-Yoga-Poses-to-Naturally-Soothe-Anxiety.jpg\" width=\"1200\" height=\"628\" /><p></p><h2>6. Eye of the Needle Pose</h2><p></p><p>This is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!</p><p></p><p>Lay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.</p><p></p><p>Be sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:572/BWhNyRSRTWmhu9BI6fuZ\" alt=\"Eye of the Needle Pose\" title=\"WELLNESS_M70-Yoga_Emily2_1-EyeOfNeedle_Photo-David-Niddrie-2131.jpg\" width=\"1024\" height=\"572\" /><p></p><h2>7. Child&#39;s Pose</h2><p></p><p>Enjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.</p><p></p><p>Feel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.</p><p></p><img src=\"https://media.graphcms.com/resize=width:768,height:432/eKbuEIWrTFeYuGBTX53j\" alt=\"Child's Pose\" title=\"article-migration-image-1920x1080_Childspose-768x432.jpg\" width=\"768\" height=\"432\" /><p></p><p>There are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.</p><p></p><p><strong>Need more yin yoga poses than what we’ve provided here? </strong><a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">We invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.</a>Classes like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, <a title=\"https://www.myyogateacher.com/articles/gentle-yoga\" href=\"https://www.myyogateacher.com/articles/gentle-yoga\">Gentle Yoga</a>, and Chair Yoga. Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! </p><p></p>"},"category":["fitness","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"89e6f482-3391-4a2c-ab63-454b069260f8","student_uuid":"d24b647c-97ab-4135-895f-ff869410b531","teacher_uuid":"f8517416-1336-4367-8d35-4096c248e4b9","teacher_name":"Priyanka Nair","teacher_first_name":"Priyanka","teacher_slug":"priyanka-4","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1607333328/teacher/photos/kpmx4hv39rm6yuhoyfze.jpg","group_session_name":"Yoga for Back Health","group_session_description":"Back pain can be caused by many things, but doctors agree that yoga is a great way to help it. Our instructors will guide you through strengthening and lengthening poses to give you the relief you deserve. 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