10 Yin Yoga Poses for Immunity and Lymphatic Drainage

{"slug":"yin-yoga-for-immunity","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":"cl5wwa1a0gnol0dhdo5ntl12t","slug":"frequently-asked-yoga-questions","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"11 Common Yoga Questions (and Their Answers)","createdAt":"2022-07-22T20:08:11.250342+00:00","coverUrl":"wjnf6gca2leiwcxskli4.jpg","content":{"text":"Most of us have questions before or when we start practicing yoga! That’s normal. As a matter of fact, as you grow in your practice, the amount of questions doesn’t really get smaller. They just get different!\\nYoga teachers get asked tons of questions, and, generally, they love answering them! But sometimes, a new yoga student or someone who’s considering starting yoga may feel too shy or embarrassed to ask. Then they go to Google, get lots of conflicting answers, and may give up on yoga before they ever start.\\nWe definitely don’t want that!\\nSo here are the 11 most common yoga questions we get asked and their \\nreal\\n answers!\n\\n\\n1. How long do I wait after eating before I can do yoga?\\nIf you can practice in the morning, before you eat, that is ideal, or later in the evening. However, other than those times, we recommend waiting at least 2 hours after you eat before you start your yoga practice. Doing yoga on a full stomach can cause discomfort and even nausea. It also means you’ll have less energy since your body is busy digesting food!\\n\\n\\n\\n2. Do I have to be flexible to practice yoga?\\nAbsolutely not! As a matter of fact, lack of flexibility is a good reason to \\nstart\\n a regular yoga practice! Besides that, yoga is much more than just stretching. It’s a physical activity that tones, strengthens, calms, and heals the body, mind, and spirit.\\n\\n3. I’m pregnant. Can I still do yoga?\\nYes you can! It’s important when you’re pregnant to do yoga under the guidance of a prenatal yoga instructor or other expert yoga instructor though. There are yoga poses that pregnant women should avoid, such as inversions and poses where you lie flat on your back. \\n\\n4. How often should I practice yoga for best results?\\nIf you’re a beginner, we recommend starting with only 2-3 classes that require more exertion a week (such as Ashtanga, Power, or Vinyasa yoga). However, there are many other types of yoga to try in between, such as restorative yoga, yin yoga, or any of MyYogaTeacher’s meditative yoga classes! As you advance in your practice, you may feel strong enough to try more difficult yoga classes more times per week. Either way, you’ll experience the benefits of yoga whether you do it once a week or 7 days a week!\\n\\n5. Do I need any special equipment to practice yoga?\\nWhile we do recommend the use of a yoga mat, technically, you don’t \\nhave\\n to have one. You can practice yoga on any surface you feel is safe and comfortable. Many yogis also have blocks, bolsters, and straps to help them modify poses or go deeper into poses. But those certainly aren’t necessary to reap the benefits of doing yoga.\\n\\n\\n\\n6. Why do I need a yoga class? Can’t I just do it by myself with a book or video?\\nYou certainly can do yoga by yourself with the use of a book or video but most yogis (especially inexperienced ones) will agree that this isn’t as safe as practicing yoga with a live teacher. Yoga classes allow your yoga teacher to see how you perform the poses and can make corrections to your alignment or help you make appropriate modifications and adjustments as needed. At MyYogaTeacher, ALL of our classes are taught live, and you get personalized attention from your yoga instructor, even in group sessions!\\nDoing yoga poses incorrectly may cause injuries! MyYogaTeacher offers a Yoga Basics and a Yoga 201 class to help beginners create a strong yoga foundation for regular practice. \\n\\n\\nGrab your free 2-week trial of unlimited group classes here and check them out! No credit card required\\n.\\n\\n7. What kind of clothes do I need to practice yoga?\\nDespite what you may see on social media, you do not \\nneed\\n a certain kind of clothing, including the ever popular yoga pants or yoga leggings. If you’d like to wear those, however, by all means! The best clothes for yoga are comfortable ones that you can move freely in. You’ll practice barefoot or, if you’d prefer, in yoga socks.\\n\\n8. What are all the strange terms I hear my yoga teacher saying?\\nMany yoga instructors commonly use the Sanskrit words for yoga poses instead of the English translation. This is a good thing! Yoga is ancient and rooted in tradition, and continuing to use and pass on the language is an important part of maintaining the culture of yoga. If you don’t understand something your instructor is saying, please ask! However, we’ve compiled a list of common yoga \\nSanskrit words you may hear in class and what they mean in this blog post\\n.\\n\\n\\n\n9. Will yoga get or keep me in shape?\\nIf you practice regularly and eat healthfully, yes! Absolutely! Just like with any physical activity, you won’t see continued results unless you practice regularly. How you fuel body is also a large part of getting physically and mentally healthy. Yoga can be as strenuous as cardio or as easy as your regular post workout stretch and everything in between. It is definitely possible for yoga to help you lose weight and/or get the body you want.\\n\\n10. Can I do yoga if I’m injured or have a physical disability?\\nYes, you can! Here at MyYogaTeacher, we feel strongly that yoga is for every body. Meaning any body type, shape, size, and all ability levels. Our highly trained and experienced expert yoga teachers from India come packing credentials and tools to help you practice yoga in a way that is safe and works for you!\\n\\n11. Why should I start practicing yoga anyway? \\nA regular yoga practice provides benefits far beyond what any other type of exercise will do! Why? Because yoga is a whole health form of practice. Everything you do in yoga positively affects your physical, mental, and emotional wellbeing, and the benefits carry over to your life from day to day. Yoga cures things like back pain, joint pain, lowers blood pressure, provides mental clarity and focus, reduces blood sugar, promotes healing, and so much more.\\nWe guess the question is, why \\nwouldn’t\\n you want to start practicing yoga?!\\nMost, if not all, of MyYogaTeacher’s expert yoga instructors are \\nmore\\n than qualified to help you! We value authentic, traditional yoga and truly care about the health and wellbeing of our students. For us, yoga isn’t just a class. It’s the way we live our life.\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n"}},{"id":"ckm4yuoywbav40b72fvye5ygh","slug":"yoga-for-weight-loss","author":{"name":"Anusha","teacherMytSlug":null,"pictureUrl":null},"title":"5 Ways Yoga for Weight Loss Works for Every Body","createdAt":"2021-03-11T14:28:17.393193+00:00","coverUrl":"VZWRIX5QWCBCAIYPVBZ2VYSKZY.jpg","content":{"text":"Yoga may not be the first thing you think about when it comes to losing weight. \\n\\nIf you’re overweight and you want to drop those pounds ASAP, your first thoughts might be HIIT workouts or running...high impact, fat shredding routines.\\n\\nAnd there’s absolutely nothing wrong with those!\\n\\nBut for some folks, those types of workouts can be dangerous, hard on their heart and joints. It can also be pretty deflating when you’re unable to complete those harder forms of exercise because of excess weight.\\n\\nThis is where yoga for weight loss comes to the rescue!\\n\\nYes. Yoga can help you lose weight, tone, strengthen, and build stamina while also protecting your joints. If you’re interested in trying out a yoga class specifically designed for those of you who need to drop some pounds or are just starting out in the world of workouts,\\n try my Yoga for Obesity class on myYogaTeacher!\\n\\n\\nBut, as we’ve said before, yoga isn’t just for a specific body type. It’s for every body type. So don’t think you have to be overweight (or not) to jump in!\\n\\n1. Yoga and food\\n\\nYou’re wondering how these two go together, right? Yeah, I thought so!\\n\\nOne of the major health benefits of yoga is self-awareness, mindfulness. People who practice yoga regularly become much more aware of how they’re feeling physically, mentally and emotionally.\\n\\nThere’s no shame at all in admitting that you grab those bad-for-you foods when you’re stressed, sad, mad, or tired. Or any other range of emotions. \\n\\nFood releases endorphins!\\n\\nHowever, studies have shown that practicing yoga and mindfulness does in fact help you resist overeating and comfort eating. You are more likely to recognize when you’re full, eat slower, and choose food options that are better for you.\\n\\nWhich leads me to #2…\\n\\n2. Sleep more, weigh less\\n\\nDid you know that quality sleep is associated with weight loss? True story.\\n\\nSleep deprivation, restriction, and low quality of sound sleep negatively impacts your weight, mind and emotions. And that is a disastrous combination! We eat more when we’re sleepy and trying to stay awake.\\n\\nThink about it. What do you eat or drink the most when you’re tired? Sodas? Fast food? Twinkies, Oreos, or some other sugar filled junk food? What do you eat or drink when you’re super emotional or need more mental clarity? \\n\\nWhen you don’t sleep well, you often don’t eat well.\\n\\nYoga has a ton of health benefits. One of them is better sleep! Yoga particularly helps those who are overweight sleep better. Being overweight itself can hinder good sleep. Snoring, being unable to get comfortable, aches and pains associated with being overweight. All of those are reasons you may not be getting good sleep. Or enough sleep.\\n\\nThere are several types of yoga for weight loss. There is also yoga to help you sleep better, such as yoga nidra or yin yoga! You can find lots of classes to help with sleep, including mine, at myYogaTeacher. \\nGrab your 2-week free trial here!\\n\\n\\n\\n3. Feel the burn \\n\\nYoga burns calories for sure! Which is exactly what you need to do to get in better shape and lose those unwanted pounds.\\n\\nThere are certain types of yoga for weight loss that are more effective at burning those calories than others. Power yoga, ashtanga, and vinyasa are three of the most common.\\n\\nBut if you’re a beginner and really struggling with weight gain or limited mobility due to injury or excess weight, a yoga class specifically for overweight yogis might be more beneficial for you to begin with. All the poses will have modifications. It’s a slower practice and there’s more guidance with alignment. Also, you may feel more comfortable and confident in a class that you know was designed with your body type and struggles in mind!\\n\\nAs you progress in your practice, you’ll feel much better about trying other types of yoga and poses that are meant to make you feel the burn and sweat it out! You’ll shrink physically but grow mentally and emotionally.\\n\\n\\n4. Yoga reduces stress\\n\\nLong term exposure to stress or stressful situations leads to increased cortisol levels. When cortisol levels are high for extended periods of time, it can lead to obesity.\\n\\nHigh cortisol levels have specifically been linked to excess abdominal fat and increased appetite. Of course, what does almost everyone do more of when they’re stressed? Eat! This act of eating more during stressful times has been proven to be directly correlated with our reaction to high levels of cortisol.\\n\\nHow do we combat stress in a healthier way?\\n\\nYou guessed it. Yoga and meditation!\\n\\nA regular yoga practice will reduce your stress levels, which, in turn, reduces your “comfort eating” and consumption of unhealthy foods. In essence, reducing stress reduces weight!\\n\\n5. Pain management = weight management\\n\\nMany overweight people are in pain. \\n\\nYour cholesterol and blood sugar may be perfect. Your blood pressure is pristine. Your doctor says your heart looks great. But your body hurts.\\n\\nA hurting body doesn’t want to exercise. But exercise helps a hurting body not hurt.\\n\\nIt’s a vicious cycle.\\n\\nYoga helps you lose weight, yes. But it also cures various aches and pains, no matter what that pain is due to. Whether your knees and back hurt because you’re overweight or because of previous injuries, yoga can help!\\n\\nAnd when we hurt less, we move more, right? When we move more, we burn more calories, strengthen muscles, gain more flexibility, reduce pressure on our joints, and are less likely to get injured or be in pain in the future.\\n\\nAnd that’s the kind of cycle you want to be in! It’s the kind we all want to be in!\\n\\n\\n\\nIf you’re struggling with a few extra pounds or…well, more than a few, yoga is there for you. We can do it together in\\n my Yoga for Obesity class\\n, where I’ve created a practice that is perfect for every body type. Not a member yet? \\nGet your myYogaTeacher 2-week free trial here and have access to 35+ different yoga classes every single day! \\n\\n\\n\\n"}},{"id":"ckkwz0fk868550a8072dv7vcv","slug":"hiit-high-intensity-interval-training-workout","author":{"name":"Shivayogi","teacherMytSlug":"shivayogi-1","pictureUrl":"Shiva-1.jpg"},"title":"HIIT: A 40-Minute High Intensity Interval Training Workout You'll Love","createdAt":"2021-02-08T19:30:53.440707+00:00","coverUrl":"high_intensity_interval_training.png","content":{"text":"What does high-intensity interval training (HIIT) have to do with yoga?\\n\\nEverything!\\n\\nWhen you combine yoga and \\nHIIT\\n you give your body everything it needs to build muscle, strengthen your stabilizing muscles, and reap cardiovascular benefits. Plus, HIIT exercises are tough, so you're sure to bring in lots of that ever-important oxygen your body can use to increase prana.\\n\\nHere, we're going to share a 40-minute high-intensity interval training workout that you can add to your workout schedule a couple of times each week. But first...\\n\\nWhat Is High-Intensity Interval Training HIIT?\\nHIIT is a training method in which you push to your limits, giving 100% effort for short bursts, followed by a short recovery period. HIIT keeps your heart rate up and helps you burn more fat in less time. It increases your body's need for oxygen, creating a shortage of oxygen during the working portions of the workout. This, in turn, means that your body needs more oxygen during the recovery portions of the workout.\\n\\nThe result is a bigger calorie and fat burn than you get from \"steady-state\" workouts in which your effort is relatively steady over a period of time.\\n\\nNow, let's get into our workout!\\n\\n40-Minute HIIT Workout\\nHere's how it works: You're going to have a four-minute block of work consisting of eight smaller blocks of 30 seconds each, with 20 seconds at 100% effort and a 10-second recovery. For each four-minute block, you will alternate between two different exercises.\\n\\nSo each 4-minute block looks like this:\\nExercise 1: 20 seconds\\nRest: 10 seconds\\nExercise 2: 20 seconds\\nRest: 10 seconds\\nRepeat three more times\\nThen, you'll have a longer break (1 minute) between each four-minute block before moving onto the next set of two exercises.\\n\\nDon't worry, it's much less complicated than it looks on paper.\\n\\nThe Warmup\\nStart by standing with your feet hip-distance apart. Roll your shoulders up, back, and down for at least 10 counts. Reverse for 10 counts.\\n\\nNext, lift your hands up to the ceiling and bend forward to touch the ground (or as far as you can go). Repeat briskly for 10 counts, reaching to the sky and to the ground.\\n\\nNow, turn your torso from side to side, warming up your back and spine, for 10 counts.\\n\\nWe're going to make the side to side movement bigger, engaging the legs to turn your entire body side to side, adding in your arms by bringing them up to the ceiling on each side and back down as you switch sides. Continue this movement for 10 counts.\\n\\nAdd in the lower body. Starting with your right knee, alternate lifting your knees to your chest and circling your leg out from the hip to warm up your hip flexors. Repeat, alternating sides for 10 counts.\\n\\nNow, give the legs a little break and place your hands on your shoulders, circling your elbows in towards one another, up, then out and down. Repeat for 10 counts.\\n\\nBack to the lower body, alternate stepping one foot forward while raising your arms up into the air. Bring your arms down and switch legs, once again raising your arms to the sky. Repeat, alternating sides for 10 counts.\\n\\nFinally, standing center, lift one leg out to the side and sweep the leg in and out, crossing the centerline of your body. Repeat for 10 counts on one side before repeating on the other side.\\n\\n[CTA-GC]\\n\\nThe Exercises\\nNow it's time for the exercises! We're going to share descriptions of each exercise here and finish out this article with a list of how this all fits together.\\n\\n1. Sport Running:\\n⁠Run in place quickly, on your toes and swinging your arms. No jumping and no high knees—just run in place. Go at a speed that is right for your fitness level and comfort.\\n\\n2. Uppercut:\\nStand with your feet hip-distance apart with knees and hips straight but relaxed and \"bouncy.\" Your hands should be in fists and your arms lifted with your hands facing your body at chin height. Elbows are bent at a 90-degree angle. Lower your body into a slight squat position, rotating your torso and lowering your right hand down to chest height. Begin to scoop your arm under and up to the left as you rotate your body to the left. Stop when your fist is at chin height of your imaginary opponent. Repeat the scooping motion with the other arm and continue to repeat, alternating arms.\\n\\nImage: Verywell / Ben Goldstein\\n\\n3. Squat Jack:\\nStart with a squat, and jump your feet together between each squat. You always have a low-impact option in which you squat and tap your feet in (no jumping) before returning to the squat.\\n\\n4. Hook and Front Kick:\\n Start in the same position as the uppercut. Keeping a 90-degree bend in your right arm, swing as if you're punching someone on the side of their jaw. Pivot on your feet so your knee and hips face to the right. Repeat with the other arm. Return to center and alternate two kicks to the front of your body.\\n5. Burpees:\\n Jump up with your arms in the air, lower your hands to the ground and jump your feet back to a pushup position before letting your body go all the way to the floor. Press back up into a push-up position and jump your feet forward to meet your hands. Stand up and jump again, arms in the air. For a low-impact option, don't jump.\\n\\nReal talk: burpees are brutal but they make you strong.\\n\\n6. Run the Room:\\n Using whatever space you have, run. Feel free to walk or jog, depending on your level of fitness or comfort.\\n\\n7. Interrupted Burpees:\\n Do a standard burpee, but instead of going down onto your stomach, stay in a push-up position and do two mountain climbers (alternating feet) and two jacks (jump out and in with your feet), before coming back up and completing the burpee.\\n\\n8. Elbow Plank:\\n Get into a plank position on your elbows and hold.\\n\\n9. Around the World Plank:\\nPlace a \\nyoga\\n block or something else sturdy and square on your lower back while in a high plank position. Keep your hips level and remove the item from your back with your left hand, transfer the item to your right hand (sliding it along the floor under you), then place the item back on your lower back with your right hand. Stay in the plank and move the item around.\\n\\n10. Jackknife:\\nLie on your back and pass the block from your hands to your feet, bringing your arms and legs together in a crunch motion. Then, pass the block from your feet to your hands.\\n\\n\\n11. DANCE PARTY:\\nJust dance! During the breaks, freeze and hold your position, whatever that position is, for the entire 10-second break. Then, dance again! Not a dancer? Run in place or do jumping jacks.\\n\\nThe Cooldown\\nLie down on your back in savasana and close your eyes. Put your right hand on your stomach and feel yourself breathe.\\nWhen you're ready, come into a seated position, with your eyes still closed. Rub your hands together to generate some warmth and place your hands over your eyes and face. Remove your hands and open your eyes.\\n\\nThe Workout\\nWarmup (5 minutes)\\nBlock 1\\n (5 minutes): Alternate between Exercise 1 and Exercise 2, completing each exercise 4 times. Rest 1 minute.\\nBlock 2\\n (5 minutes): Alternate between Exercise 3 and Exercise 4, completing each exercise 4 times. Rest 1 minute.\\nBlock 3\\n (5 minutes): Alternate between Exercise 5 and Exercise 6, completing each exercise 4 times. Rest 1 minute.\\nBlock 4\\n (5 minutes): Alternate between Exercise 7 and Exercise 8, completing each exercise 4 times. Rest 1 minute.\\nBlock 5\\n (5 minutes): Alternate between Exercise 9 and Exercise 10, completing each exercise 4 times. Rest 1 minute.\\nBlock 6\\n (5 minutes): Alternate between Exercise 11 and Exercise 12, completing each exercise 4 times. Rest 1 minute.\\nCooldown (5 minutes)"}}],"relatedPosts":[{"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"}},{"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","coverUrl":"ckkbfg4e05djn0c71cwzspefh_image_2.jpg","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"}}],"blogContent":{"id":"ckl2l98cwbfzi0a26m5xsrs2p","slug":"yin-yoga-for-immunity","author":{"name":"Annelise","teacherMytSlug":null,"pictureUrl":null},"title":"10 Yin Yoga Poses for Immunity and Lymphatic Drainage","createdAt":"2021-02-12T17:52:26.929822+00:00","updatedAt":"2022-08-01T06:36:08.811295+00:00","coverUrl":"140b8b24bc1a966062f51a6eece81117.jpg","seoDescription":"Learn yoga poses for immunity and yoga for lymphatic drainage! Join MyYogaTeacher today for free to learn more!","content":{"text":"The immune system is a pretty cool thing. Until it isn’t.\\n\\nYour immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.\\n\\nAs if that’s not enough, a clogged immune system also presents as weight gain.\\n\\nAnd, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. \\n\\nYour lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.\\n\\nUnlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.\\n\\nIt’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.\\n\\nLymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.\\n\\nLet’s look at 10 yin yoga poses you can use to restore lymph node health! \\n\\nIf you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my \\nYin Yoga class on myYogaTeacher\\n for a well balanced class that ends with a Nidra meditation!\\n[CTA-LYMPHATIC]\\n1. Downward Facing Dog\\n\\nAny time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.\\n\\nDownward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.\\nIf you are looking for yoga poses for post nasal drip, this one's definitely for you!\\n\\nHang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!\\n\\n\\n\\n\\n2. Legs Up A Wall\\n\\nSeems simple enough, right?\\n\\nPlace a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!\\n\\nYou’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. \\n\\nRelax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!\\n\\n\\n\\n\\n3. Supine Reclined Twists\\n\\nWe’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with \\nyin yoga\\n because it’s still important to perform this pose for 2-3 minutes.\\n\\nLying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. \\n\\nInhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.\\n\\nFeel free to gain some momentum with this pose as long as it is painless and remains effortless.\\n\\nTwisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.\\n\\n\\n\\n\\n4. Cat and Cow Pose\\n\\nGotta love the cat and cow pose! \\n\\nThe gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.\\n\\nThe gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.\\n\\nPerform cat and cow pose for 2-3 minutes.\\n\\nRemember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!\\n\\n\\n\\n\\n5. Seated Neck Stretches\\n\\nNeck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!\\n\\nSitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.\\n\\nNo need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.\\n\\nYou can also do some gentle head rolls here. \\n\\n6. Standing forward bend\\n\\nGet a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!\\n\\nRest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.\\n\\nYou’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.\\n\\n\\n\\n\\n7. Low lunge with twist\\n\\nThere’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. \\n\\nTogether, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.\\n\\nThere are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.\\n\\nAnd definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!\\n\\n\\n\\n\\n8. Supported Bridge Pose\\n\\nThis one is particularly helpful if you’re feeling under the weather! \\n\\nSupported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!\\n\\nIt also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!\\n\\nYou’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!\\n\\n\\n\\n\\n9. Bow Pose\\n\\nSpeaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.\\n\\nIt also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!\\n\\nIf you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.\\n\\nHold post for 10 seconds and repeat for 1 minute.\\n\\n\\n\\n\\n10. Child’s Pose\\n\\nChild’s pose is just the pose to round out any practice. That’s why we incorporate it into our \\nMyYogaTeacher classes\\n and our blog posts!\\n\\nThis pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.\\n\\nPlus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!\\n\\n\\n\\n\\n\\nThere you go! These are 10 really good yoga poses for lymphatic drainage. Also, \\nyin yoga\\n is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my \\nYin Yoga Class on myYogaTeacher!\\n\\n\\nNot a member? That’s ok. \\nMyYogaTeacher offers a two week free trial when you sign up\\n!\\n\\nIn the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!\\n\\n[CTA-1]\\n","html":"<p>The immune system is a pretty cool thing. Until it isn’t.</p><p></p><p>Your immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.</p><p></p><p>As if that’s not enough, a clogged immune system also presents as weight gain.</p><p></p><p>And, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. </p><p></p><p>Your lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.</p><p></p><p>Unlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.</p><p></p><p>It’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.</p><p></p><p>Lymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.</p><p></p><p>Let’s look at 10 yin yoga poses you can use to restore lymph node health! </p><p></p><p>If you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my <a title=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\" href=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\">Yin Yoga class on myYogaTeacher</a> for a well balanced class that ends with a Nidra meditation!</p><p>[CTA-LYMPHATIC]</p><h2>1. Downward Facing Dog</h2><p></p><p>Any time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.</p><p></p><p>Downward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.</p><p>If you are looking for yoga poses for post nasal drip, this one&#39;s definitely for you!</p><p></p><p>Hang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:5617,height:3744/XzvhYaRkSNe2pjWteORi\" alt=\"Downward Facing Dog\" title=\"pexels-elly-fairytale-3822118.jpg\" width=\"5617\" height=\"3744\" /><p></p><h2>2. Legs Up A Wall</h2><p></p><p>Seems simple enough, right?</p><p></p><p>Place a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!</p><p></p><p>You’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. </p><p></p><p>Relax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:850,height:478/HOBOfA73RsatDpm3fSDW\" alt=\"Legs up on wall\" title=\"yoga_at_the_wall_5_poses_to_soothe_your_body_and_mind.png\" width=\"850\" height=\"478\" /><p></p><h2>3. Supine Reclined Twists</h2><p></p><p>We’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\" href=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\">yin yoga</a> because it’s still important to perform this pose for 2-3 minutes.</p><p></p><p>Lying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. </p><p></p><p>Inhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.</p><p></p><p>Feel free to gain some momentum with this pose as long as it is painless and remains effortless.</p><p></p><p>Twisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:900,height:600/gHc9UztiQySVrxl7zDyS\" alt=\"Supine Reclined Twist\" title=\"Windshield-wiper.jpg\" width=\"900\" height=\"600\" /><p></p><h2>4. Cat and Cow Pose</h2><p></p><p>Gotta love the cat and cow pose! </p><p></p><p>The gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.</p><p></p><p>The gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.</p><p></p><p>Perform cat and cow pose for 2-3 minutes.</p><p></p><p>Remember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:550,height:550/OEsaBjGQwq3G6BC88e9g\" alt=\"Cat & Cow Pose\" title=\"1d0957d55d96b26a_Cat-Cow-Pose.jpg\" width=\"550\" height=\"550\" /><p></p><h2>5. Seated Neck Stretches</h2><p></p><p>Neck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!</p><p></p><p>Sitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.</p><p></p><p>No need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.</p><p></p><p>You can also do some gentle head rolls here. </p><p></p><h2>6. Standing forward bend</h2><p></p><p>Get a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!</p><p></p><p>Rest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.</p><p></p><p>You’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:576/UvjmdJ6SR3irVVK5zV00\" alt=\"Standing Forward Bend\" title=\"standing-forward-fold-share.jpg\" width=\"1024\" height=\"576\" /><p></p><h2>7. Low lunge with twist</h2><p></p><p>There’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. </p><p></p><p>Together, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.</p><p></p><p>There are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.</p><p></p><p>And definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:760,height:428/fxDIrcvlT2aOMitGMsZ0\" alt=\"Low Lunge Twist\" title=\"low-lunge-with-twist.jpg\" width=\"760\" height=\"428\" /><p></p><h2>8. Supported Bridge Pose</h2><p></p><p>This one is particularly helpful if you’re feeling under the weather! </p><p></p><p>Supported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!</p><p></p><p>It also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!</p><p></p><p>You’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\" alt=\"Supported Bridge Pose\" title=\"supported-bridge-pose-2.jpg\" width=\"1024\" height=\"564\" /><p></p><h2>9. Bow Pose</h2><p></p><p>Speaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.</p><p></p><p>It also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!</p><p></p><p>If you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.</p><p></p><p>Hold post for 10 seconds and repeat for 1 minute.</p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1100,height:826/IkeNcgStQTKmJq6aex33\" alt=\"Bow Pose\" title=\"a-woman-doing-the-bow-yoga-pose.jpg\" width=\"1100\" height=\"826\" /><h2>10. Child’s Pose</h2><p></p><p>Child’s pose is just the pose to round out any practice. That’s why we incorporate it into our <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">MyYogaTeacher classes</a> and our blog posts!</p><p></p><p>This pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.</p><p></p><p>Plus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\" alt=\"Child's Pose\" title=\"ChildsPose-5c5d94ce46e0fb00017dd0d9.jpg\" width=\"2500\" height=\"1667\" /><p></p><p></p><p>There you go! These are 10 really good yoga poses for lymphatic drainage. Also, <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\" href=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\">yin yoga</a> is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my <a title=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\" href=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\">Yin Yoga Class on myYogaTeacher!</a></p><p></p><p>Not a member? That’s ok. <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">MyYogaTeacher offers a two week free trial when you sign up</a>!</p><p></p><p>In the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!</p><p></p><p>[CTA-1]</p><p></p>"},"category":["fitness","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>The immune system is a pretty cool thing. Until it isn’t.</p><p></p><p>Your immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.</p><p></p><p>As if that’s not enough, a clogged immune system also presents as weight gain.</p><p></p><p>And, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. </p><p></p><p>Your lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.</p><p></p><p>Unlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.</p><p></p><p>It’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.</p><p></p><p>Lymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.</p><p></p><p>Let’s look at 10 yin yoga poses you can use to restore lymph node health! </p><p></p><p>If you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my <a title=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\" href=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\">Yin Yoga class on myYogaTeacher</a> for a well balanced class that ends with a Nidra meditation!</p>"},{"type":"CTA","value":"[CTA-LYMPHATIC]"},{"type":"HTML","value":"<h2>1. Downward Facing Dog</h2><p></p><p>Any time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.</p><p></p><p>Downward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.</p><p>If you are looking for yoga poses for post nasal drip, this one&#39;s definitely for you!</p><p></p><p>Hang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!</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:5617,height:3744/XzvhYaRkSNe2pjWteORi\" \n                alt=\"Downward Facing Dog\"\n                title=\"Downward Facing Dog\"\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:5617,height:3744/XzvhYaRkSNe2pjWteORi\"\n                alt=\"Downward Facing Dog\"\n                title=\"Downward Facing Dog\"\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:5617,height:3744/XzvhYaRkSNe2pjWteORi\"\n                alt=\"Downward Facing Dog\"\n                title=\"Downward Facing Dog\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>2. Legs Up A Wall</h2><p></p><p>Seems simple enough, right?</p><p></p><p>Place a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!</p><p></p><p>You’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. </p><p></p><p>Relax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!</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:850,height:478/HOBOfA73RsatDpm3fSDW\" \n                alt=\"Legs up on wall\"\n                title=\"Legs up on wall\"\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:850,height:478/HOBOfA73RsatDpm3fSDW\"\n                alt=\"Legs up on wall\"\n                title=\"Legs up on wall\"\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:850,height:478/HOBOfA73RsatDpm3fSDW\"\n                alt=\"Legs up on wall\"\n                title=\"Legs up on wall\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>3. Supine Reclined Twists</h2><p></p><p>We’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\" href=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\">yin yoga</a> because it’s still important to perform this pose for 2-3 minutes.</p><p></p><p>Lying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. </p><p></p><p>Inhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.</p><p></p><p>Feel free to gain some momentum with this pose as long as it is painless and remains effortless.</p><p></p><p>Twisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.</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:900,height:600/gHc9UztiQySVrxl7zDyS\" \n                alt=\"Supine Reclined Twist\"\n                title=\"Supine Reclined Twist\"\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:900,height:600/gHc9UztiQySVrxl7zDyS\"\n                alt=\"Supine Reclined Twist\"\n                title=\"Supine Reclined Twist\"\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:900,height:600/gHc9UztiQySVrxl7zDyS\"\n                alt=\"Supine Reclined Twist\"\n                title=\"Supine Reclined Twist\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>4. Cat and Cow Pose</h2><p></p><p>Gotta love the cat and cow pose! </p><p></p><p>The gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.</p><p></p><p>The gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.</p><p></p><p>Perform cat and cow pose for 2-3 minutes.</p><p></p><p>Remember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!</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:550,height:550/OEsaBjGQwq3G6BC88e9g\" \n                alt=\"Cat & Cow Pose\"\n                title=\"Cat & Cow 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:550,height:550/OEsaBjGQwq3G6BC88e9g\"\n                alt=\"Cat & Cow Pose\"\n                title=\"Cat & Cow 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:550,height:550/OEsaBjGQwq3G6BC88e9g\"\n                alt=\"Cat & Cow Pose\"\n                title=\"Cat & Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>5. Seated Neck Stretches</h2><p></p><p>Neck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!</p><p></p><p>Sitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.</p><p></p><p>No need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.</p><p></p><p>You can also do some gentle head rolls here. </p><p></p><h2>6. Standing forward bend</h2><p></p><p>Get a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!</p><p></p><p>Rest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.</p><p></p><p>You’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.</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:576/UvjmdJ6SR3irVVK5zV00\" \n                alt=\"Standing Forward Bend\"\n                title=\"Standing Forward Bend\"\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:576/UvjmdJ6SR3irVVK5zV00\"\n                alt=\"Standing Forward Bend\"\n                title=\"Standing Forward Bend\"\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:576/UvjmdJ6SR3irVVK5zV00\"\n                alt=\"Standing Forward Bend\"\n                title=\"Standing Forward Bend\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>7. Low lunge with twist</h2><p></p><p>There’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. </p><p></p><p>Together, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.</p><p></p><p>There are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.</p><p></p><p>And definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!</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:760,height:428/fxDIrcvlT2aOMitGMsZ0\" \n                alt=\"Low Lunge Twist\"\n                title=\"Low Lunge Twist\"\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:760,height:428/fxDIrcvlT2aOMitGMsZ0\"\n                alt=\"Low Lunge Twist\"\n                title=\"Low Lunge Twist\"\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:760,height:428/fxDIrcvlT2aOMitGMsZ0\"\n                alt=\"Low Lunge Twist\"\n                title=\"Low Lunge Twist\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>8. Supported Bridge Pose</h2><p></p><p>This one is particularly helpful if you’re feeling under the weather! </p><p></p><p>Supported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!</p><p></p><p>It also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!</p><p></p><p>You’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!</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:564/EoXOkWcPRDuJwZYBbr1L\" \n                alt=\"Supported Bridge Pose\"\n                title=\"Supported Bridge 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:564/EoXOkWcPRDuJwZYBbr1L\"\n                alt=\"Supported Bridge Pose\"\n                title=\"Supported Bridge 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:564/EoXOkWcPRDuJwZYBbr1L\"\n                alt=\"Supported Bridge Pose\"\n                title=\"Supported Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>9. Bow Pose</h2><p></p><p>Speaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.</p><p></p><p>It also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!</p><p></p><p>If you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.</p><p></p><p>Hold post for 10 seconds and repeat for 1 minute.</p><p></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:1100,height:826/IkeNcgStQTKmJq6aex33\" \n                alt=\"Bow Pose\"\n                title=\"Bow 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:1100,height:826/IkeNcgStQTKmJq6aex33\"\n                alt=\"Bow Pose\"\n                title=\"Bow 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:1100,height:826/IkeNcgStQTKmJq6aex33\"\n                alt=\"Bow Pose\"\n                title=\"Bow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>10. Child’s Pose</h2><p></p><p>Child’s pose is just the pose to round out any practice. That’s why we incorporate it into our <a\n            class=\"inline-cta\"\n            id=a8747a4b-2c1a-41dc-88b1-1a6a64a78ac4\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckl2l98cwbfzi0a26m5xsrs2p&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=10 Yin Yoga Poses for Immunity and Lymphatic Drainage&entity_slug=yin-yoga-for-immunity&page_or_popup=/articles/yin-yoga-for-immunity&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"a8747a4b-2c1a-41dc-88b1-1a6a64a78ac4\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"10 Yin Yoga Poses for Immunity and Lymphatic Drainage\"\n            data-slug=\"yin-yoga-for-immunity\"\n            <u>MyYogaTeacher classes</a></u>        \n            </a> and our blog posts!</p><p></p><p>This pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.</p><p></p><p>Plus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!</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:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\" \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:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\"\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:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><p>There you go! These are 10 really good yoga poses for lymphatic drainage. Also, <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\" href=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\">yin yoga</a> is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my <a title=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\" href=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\">Yin Yoga Class on myYogaTeacher!</a></p><p></p><p>Not a member? That’s ok. <a\n            class=\"inline-cta\"\n            id=5c34b3e6-fd38-4772-82a3-fa8e56282762\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckl2l98cwbfzi0a26m5xsrs2p&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=10 Yin Yoga Poses for Immunity and Lymphatic Drainage&entity_slug=yin-yoga-for-immunity&page_or_popup=/articles/yin-yoga-for-immunity&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"5c34b3e6-fd38-4772-82a3-fa8e56282762\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"10 Yin Yoga Poses for Immunity and Lymphatic Drainage\"\n            data-slug=\"yin-yoga-for-immunity\"\n            <u>MyYogaTeacher offers a two week free trial when you sign up</a></u>        \n            </a>!</p><p></p><p>In the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!</p><p></p>"},{"type":"CTA","value":"[CTA-1]"},{"type":"HTML","value":"<p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yin-yoga-for-immunity","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. 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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. 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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":"ckl2l98cwbfzi0a26m5xsrs2p","slug":"yin-yoga-for-immunity","author":{"name":"Annelise","teacherMytSlug":null,"pictureUrl":null},"title":"10 Yin Yoga Poses for Immunity and Lymphatic Drainage","createdAt":"2021-02-12T17:52:26.929822+00:00","updatedAt":"2022-08-01T06:36:08.811295+00:00","coverUrl":"140b8b24bc1a966062f51a6eece81117.jpg","seoDescription":"Learn yoga poses for immunity and yoga for lymphatic drainage! Join MyYogaTeacher today for free to learn more!","content":{"text":"The immune system is a pretty cool thing. Until it isn’t.\\n\\nYour immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.\\n\\nAs if that’s not enough, a clogged immune system also presents as weight gain.\\n\\nAnd, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. \\n\\nYour lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.\\n\\nUnlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.\\n\\nIt’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.\\n\\nLymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.\\n\\nLet’s look at 10 yin yoga poses you can use to restore lymph node health! \\n\\nIf you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my \\nYin Yoga class on myYogaTeacher\\n for a well balanced class that ends with a Nidra meditation!\\n[CTA-LYMPHATIC]\\n1. Downward Facing Dog\\n\\nAny time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.\\n\\nDownward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.\\nIf you are looking for yoga poses for post nasal drip, this one's definitely for you!\\n\\nHang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!\\n\\n\\n\\n\\n2. Legs Up A Wall\\n\\nSeems simple enough, right?\\n\\nPlace a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!\\n\\nYou’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. \\n\\nRelax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!\\n\\n\\n\\n\\n3. Supine Reclined Twists\\n\\nWe’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with \\nyin yoga\\n because it’s still important to perform this pose for 2-3 minutes.\\n\\nLying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. \\n\\nInhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.\\n\\nFeel free to gain some momentum with this pose as long as it is painless and remains effortless.\\n\\nTwisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.\\n\\n\\n\\n\\n4. Cat and Cow Pose\\n\\nGotta love the cat and cow pose! \\n\\nThe gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.\\n\\nThe gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.\\n\\nPerform cat and cow pose for 2-3 minutes.\\n\\nRemember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!\\n\\n\\n\\n\\n5. Seated Neck Stretches\\n\\nNeck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!\\n\\nSitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.\\n\\nNo need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.\\n\\nYou can also do some gentle head rolls here. \\n\\n6. Standing forward bend\\n\\nGet a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!\\n\\nRest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.\\n\\nYou’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.\\n\\n\\n\\n\\n7. Low lunge with twist\\n\\nThere’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. \\n\\nTogether, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.\\n\\nThere are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.\\n\\nAnd definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!\\n\\n\\n\\n\\n8. Supported Bridge Pose\\n\\nThis one is particularly helpful if you’re feeling under the weather! \\n\\nSupported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!\\n\\nIt also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!\\n\\nYou’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!\\n\\n\\n\\n\\n9. Bow Pose\\n\\nSpeaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.\\n\\nIt also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!\\n\\nIf you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.\\n\\nHold post for 10 seconds and repeat for 1 minute.\\n\\n\\n\\n\\n10. Child’s Pose\\n\\nChild’s pose is just the pose to round out any practice. That’s why we incorporate it into our \\nMyYogaTeacher classes\\n and our blog posts!\\n\\nThis pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.\\n\\nPlus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!\\n\\n\\n\\n\\n\\nThere you go! These are 10 really good yoga poses for lymphatic drainage. Also, \\nyin yoga\\n is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my \\nYin Yoga Class on myYogaTeacher!\\n\\n\\nNot a member? That’s ok. \\nMyYogaTeacher offers a two week free trial when you sign up\\n!\\n\\nIn the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!\\n\\n[CTA-1]\\n","html":"<p>The immune system is a pretty cool thing. Until it isn’t.</p><p></p><p>Your immune system can start to act up just like a toddler in a candy shop. When it does, you’re left with symptoms like joint inflammation, allergies, cold hands and feet, depression, bloating, brain fog, and chronic fatigue.</p><p></p><p>As if that’s not enough, a clogged immune system also presents as weight gain.</p><p></p><p>And, in case you didn’t know, your lymphatic system and immune system are best friends. So when one isn’t acting right, the other probably isn’t either. </p><p></p><p>Your lymphatic system is responsible for circulating lymph – aka the leftover fluids from nutrient delivery – back into the body. It maintains the fluid level in your body, absorbs fat from the digestive tract, removes germs and bacteria, and protects your body from foreign invaders.</p><p></p><p>Unlike blood, which circulates by your heart pumping, lymph circulates by muscular contraction.</p><p></p><p>It’s vital that your lymph nodes (which filter the excess fluid) drain and circulate properly. Blocked lymph nodes contribute to immune system issues and vice versa.</p><p></p><p>Lymphatic yoga, and, in this case yin yoga, is perfect for restoring balance to your immune system and assists with lymphatic drainage.</p><p></p><p>Let’s look at 10 yin yoga poses you can use to restore lymph node health! </p><p></p><p>If you’re already familiar with yin yoga and how it helps with immunity and lymphatic drainage, check out my <a title=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\" href=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\">Yin Yoga class on myYogaTeacher</a> for a well balanced class that ends with a Nidra meditation!</p><p>[CTA-LYMPHATIC]</p><h2>1. Downward Facing Dog</h2><p></p><p>Any time your head is below your heart, lymph flows from the highest point in your body to the lowest due to gravity. When you come upright again, lymph passes through the lymph nodes and is cleansed.</p><p></p><p>Downward facing dog allows this process to happen naturally. Resting your forehead on a block and relaxing your jaw, tongue and mouth, also allows the lymph to flow freely in your nose and throat area.</p><p>If you are looking for yoga poses for post nasal drip, this one&#39;s definitely for you!</p><p></p><p>Hang out in this pose for 1-3 minutes and be sure to breathe deeply and evenly!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:5617,height:3744/XzvhYaRkSNe2pjWteORi\" alt=\"Downward Facing Dog\" title=\"pexels-elly-fairytale-3822118.jpg\" width=\"5617\" height=\"3744\" /><p></p><h2>2. Legs Up A Wall</h2><p></p><p>Seems simple enough, right?</p><p></p><p>Place a rolled up blanket or towel underneath your hips and rest your legs a comfortable distance up against a wall. Be sure to keep your head and neck in a neutral position. If you can fit a small orange between your chin and neck, then you’re doing it right!</p><p></p><p>You’ll want to stay in this position for 3-5 minutes (or longer if you’re loving it) and take deep belly breaths. </p><p></p><p>Relax and know that this pose is draining the lymph from your legs and feet and into your lymph nodes for cleansing!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:850,height:478/HOBOfA73RsatDpm3fSDW\" alt=\"Legs up on wall\" title=\"yoga_at_the_wall_5_poses_to_soothe_your_body_and_mind.png\" width=\"850\" height=\"478\" /><p></p><h2>3. Supine Reclined Twists</h2><p></p><p>We’ve talked before about how twisting poses alleviate back and hip pain in previous posts. This lymphatic yoga pose is done slightly differently than static reclined twists. We’ve included it with <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\" href=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\">yin yoga</a> because it’s still important to perform this pose for 2-3 minutes.</p><p></p><p>Lying on your back, place your feet a little more than hip’s width apart. Knees facing the ceiling and feet flat on the floor. </p><p></p><p>Inhale, and as you exhale let your knees sway to the left or right like a windshield wiper. Inhale as your knees come up and exhale as you effortlessly let them fall to the other side. Go back and forth like this for 2-3 minutes.</p><p></p><p>Feel free to gain some momentum with this pose as long as it is painless and remains effortless.</p><p></p><p>Twisting poses stimulate the lymphatic system with gentle compression and help the connective tissue release lymph.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:900,height:600/gHc9UztiQySVrxl7zDyS\" alt=\"Supine Reclined Twist\" title=\"Windshield-wiper.jpg\" width=\"900\" height=\"600\" /><p></p><h2>4. Cat and Cow Pose</h2><p></p><p>Gotta love the cat and cow pose! </p><p></p><p>The gentle contraction of muscles in the abdomen and stretching of the hips and spine not only provides an amazing stretch for your back muscles, but helps release the lymph from those areas.</p><p></p><p>The gentle head movement also helps fluid release from your neck, upper chest, and armpit areas.</p><p></p><p>Perform cat and cow pose for 2-3 minutes.</p><p></p><p>Remember! For cat, you’re not necessarily arching your back. You’re releasing your hips upward. The arch in your back should be minimal, gentle, and should not hurt!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:550,height:550/OEsaBjGQwq3G6BC88e9g\" alt=\"Cat & Cow Pose\" title=\"1d0957d55d96b26a_Cat-Cow-Pose.jpg\" width=\"550\" height=\"550\" /><p></p><h2>5. Seated Neck Stretches</h2><p></p><p>Neck stretches are perfect for clearing head congestion and allowing tight muscles to relax enough that they let go of the lymph so it can flow and be cleansed!</p><p></p><p>Sitting cross legged on a block or blanket, relax your shoulders down and gently tilt your ear towards your shoulder.</p><p></p><p>No need to strain here! Just let your head fall and keep your chin neutral, not lifted up or down. Hold each side for 30 seconds to a minute and repeat 3 times.</p><p></p><p>You can also do some gentle head rolls here. </p><p></p><h2>6. Standing forward bend</h2><p></p><p>Get a full spinal stretch with this pose, from your Achilles tendons all the way to your neck. Just as importantly, you’ll be allowing lymph to circulate throughout your upper body and be cleansed when you stand up. This is also a good yoga pose for post nasal drip!</p><p></p><p>Rest your head on one or two blocks to allow your jaw, neck, tongue and face to relax.</p><p></p><p>You’ll want to rest in this position for 2-3 minutes and roll up slowly and gently, inch by inch.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:576/UvjmdJ6SR3irVVK5zV00\" alt=\"Standing Forward Bend\" title=\"standing-forward-fold-share.jpg\" width=\"1024\" height=\"576\" /><p></p><h2>7. Low lunge with twist</h2><p></p><p>There’s nothing like the sweet release that happens in your quads and hips when you do low lunge properly. It’s ahhhhhmazing! Adding a gentle twist with it creates contraction in the abdomen. </p><p></p><p>Together, the muscle release and compression of abdominal muscles allows lymph to release from the muscles and be pumped towards the lymph nodes.</p><p></p><p>There are several modifications for this pose. We have shown you one that is perfect for all body types and all skill levels.</p><p></p><p>And definitely hold this pose on each side for 2-3 minutes. Feel free to put a blanket or pad under the knee area for more support!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:760,height:428/fxDIrcvlT2aOMitGMsZ0\" alt=\"Low Lunge Twist\" title=\"low-lunge-with-twist.jpg\" width=\"760\" height=\"428\" /><p></p><h2>8. Supported Bridge Pose</h2><p></p><p>This one is particularly helpful if you’re feeling under the weather! </p><p></p><p>Supported bridge pose opens up your chest for easier air movement, and using a block lengthwise under your torso allows you to relax and let gravity do all the work!</p><p></p><p>It also helps rejuvenate the parts of the lymphatic systems closest to your chest and helps clear up sinus drainage!</p><p></p><p>You’re welcome to do this pose, unsupported without the block. But either way you do it, hold this pose for 3-5 minutes for optimal effect!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\" alt=\"Supported Bridge Pose\" title=\"supported-bridge-pose-2.jpg\" width=\"1024\" height=\"564\" /><p></p><h2>9. Bow Pose</h2><p></p><p>Speaking of poses for chest and airway health, bow pose is perfect if you’re having sinus issues or post nasal drip. Traditionally performed as an ab strengthening pose, bow pose also happens to help drain and bring to life the parts of the lymphatic system close to your chest.</p><p></p><p>It also stimulates your thymus gland, a gland in between the lungs that creates white blood cells, which are a huge part of the immune system!</p><p></p><p>If you’re unable to do bow pose, a modified version would be to use a strap to help you grab your feet or ankles. You can also skip grabbing your feet or ankles all together and simply reach backwards as if you were going to, but not. And then just lift your thighs up off the ground or mat.</p><p></p><p>Hold post for 10 seconds and repeat for 1 minute.</p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1100,height:826/IkeNcgStQTKmJq6aex33\" alt=\"Bow Pose\" title=\"a-woman-doing-the-bow-yoga-pose.jpg\" width=\"1100\" height=\"826\" /><h2>10. Child’s Pose</h2><p></p><p>Child’s pose is just the pose to round out any practice. That’s why we incorporate it into our <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">MyYogaTeacher classes</a> and our blog posts!</p><p></p><p>This pose stretches all the right places, releases all the right places, and the compression of your stomach promotes lymphatic circulation. Also, gentle rocking of your forehead on the floor during this pose will definitely help alleviate sinus drainage.</p><p></p><p>Plus, it’s easy! No modifications needed, but if you want to rest a block under your forehead for comfort, you can!</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\" alt=\"Child's Pose\" title=\"ChildsPose-5c5d94ce46e0fb00017dd0d9.jpg\" width=\"2500\" height=\"1667\" /><p></p><p></p><p>There you go! These are 10 really good yoga poses for lymphatic drainage. Also, <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\" href=\"https://www.myyogateacher.com/yoga-online-classes/yin-yoga\">yin yoga</a> is particularly good for cold and flu season (or pandemics). If you’re needing more yin yoga to boost your immune system and get your lymphatic system in check, click this link to check out my <a title=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\" href=\"https://www.myyogateacher.com/group_classes/yin-yoga-by-annelise\">Yin Yoga Class on myYogaTeacher!</a></p><p></p><p>Not a member? That’s ok. <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">MyYogaTeacher offers a two week free trial when you sign up</a>!</p><p></p><p>In the meantime, drink plenty of water, get outside in nature, and when you’re ready, I’ll see you on the mat!</p><p></p><p>[CTA-1]</p><p></p>"},"category":["fitness","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}