10 Yin Yoga Poses for Immunity and Lymphatic Drainage

{"slug":"yin-yoga-for-immunity","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clfce8q050idr0aiombuq99xa","slug":"yoga-for-dancers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses Every Dancer Should Know","createdAt":"2023-03-17T10:24:56.736557+00:00","coverUrl":"rg8yvhhzuzvbnjnqb6qj.jpg","content":{"text":"If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.\\nIf you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.\\n\\nThe Best Kind of Yoga for Dancers\\nMost dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.\\nDepending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it's a style more focused on building strength and balance.\\nHatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.\\n\\n10 Effective Yoga Poses for Dancers\\nOf course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at \\nMyYogaTeacher online\\n.\\n\\n1. Tree Pose\\n\\nTree pose is an excellent pose for improving your balance and posture.\\nStand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n\\n2. Warrior I Pose\\n\\nWarrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.\\nStand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.\\n\\n3. Half-Moon Pose\\n\\nThis pose also improves your balance while strengthening your legs.\\nFrom the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.\\n\\n4. Dancer’s Pose\\n\\nThe perfect pose for dancers, this posture works on your balance, focus, and alignment.\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n\\n5. Downward Facing Dog Pose\\n\\nOne of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n6. Plank Pose\\n\\nFor incredible balance and core strength, try practicing Plank pose at least once every day.\\nStart with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.\\n\\n7. Locust Pose\\n\\nLocust builds strength in your lower back and spine while stretching your core.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\\n8. Fixed Angle Pose\\n\\nRange of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n9. Boat Pose\\n\\nAnother great posture for core strength, Boat pose works your abdominal muscles and improves your balance.\\nSit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.\\n\\n10. Corpse Pose\\n\\nWhile this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n\\nFrequently Asked Questions about Yoga for Dancers\\n\\nHow is yoga good for dancers?\\nYoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.\\n\\nWhy is yoga good for dancers?\\nYoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer's training regimen.\\n\\nHow to get started in yoga for dancers?\\nIf you're a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand."}},{"id":"cl9ztcbbubho70ak4ta8pqpis","slug":"yoga-poses-for-sleep","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Sleep: 10 Yoga Poses for Your Best Night’s Sleep","createdAt":"2022-11-02T15:48:06.608037+00:00","coverUrl":"vvcoxjzlrhbltxf0sviv.jpg","content":{"text":"Are you having problems getting to sleep after a busy day? Do you keep waking up in the middle of the  night? Or are you having trouble staying asleep? You’re not alone. According to Sleepfoundation.org, It is believed that between 30-50% of older adults suffer from insomnia. But not to worry! Yoga can help. \n\\nSo, how can yoga help you sleep better? It goes without saying that yoga is universally very relaxing for any time of the day. But if you’re trying to catch some extra zzzs, taking some time to unwind with yoga before bed can be beneficial to your sleep cycle for a variety of different reasons. \n\\nYoga Calms your body and sensory apparatus.\\nIt’s widely known that when we’re feeling stressed, out of control or physically upset, focusing on your breath can help to focus our nerves and regulate our bodies. So if you’ve had a long or stressful day and your nerves are on edge, it’s a no-brainer that slowing down with yoga will help you shut down and relax your body and mind. \\n\\nYoga provides mental relaxation.\\nHave you ever tried to go to sleep but you’re busy making sure you checked off all the things on your to do list? Or maybe you stay awake late planning your list for the next day? \\nIt’s important at the end of the day, to unplug and unwind. Yoga can be a mental break from the mundane or from our normal “busy” lives. It’s a great way to transition from wake to sleep by making sure our mind isn’t racing or worrying about thoughts from the day past, or the one ahead. Do you need to take pen to paper before bed? Try pairing your yoga routine with journaling. \\n\\nYoga can release any physical tension. \\nOur body goes through so much in a typical day. From commuting to and from work, taking care of our families, cooking and cleaning, and physically carrying us through our work day. Your body can experience fatigue and tension from sitting too long at a desk or in your car, being on your feet for too many hours or being in severe temperatures depending on the season. Ending your day with yoga can ease any physical tension you may experience and assure you’ll wake up well rested and pain free! Relax with us, \\nclick here to get a free two week trial! \\n\\n\n\\nAccording to a \\nstudy done at John Hopkins University\\n, doing yoga before bed as an adult can improve overall sleep quality, improve time spent asleep and sleep “efficiency”.\\nIt’s suggested that you should “set the scene” for sleep. When you do yoga before bed, choose low lights, a cool space and comfy clothing. You could even diffuse essential oils of your choosing to make your space more zen. We’d suggest lavender or eucalyptus. Now that the scene is set, roll out your mat and get in your practice! \\n\n\\nHere are the Top 10 Best Yoga Poses to Practice Before Bed! \\n\\nBound Ankle Pose (Baddha Konasana)\n\\n\\nHead to Knee Pose (Janu Sirsasana)\n⁠\\n\\n\\nLizard Pose (Utthan Pristhasana)\n⁠\\n\\nSeated Straddle Pose (Upavistha Konasana)\n⁠\\n\\nSide Seated Wide Angle Pose (Parsva Upavistha Konasana)\n⁠\\n\\nBridge Pose (Setu Bandha Sarvangasana)\n⁠\\n\\nWide-Knee Child's Pose (Balasana)\n⁠\\n\\nReclined Twist (Jathara Parivartanasana)\n⁠\\n\\nHappy Baby (Ananda Balasana)\n⁠\\n\\nLegs up the wall (Viparita Karani)\n⁠\\n\\nDo you need to zen out with dictation? Feel like you need a guided meditation style? No worries! We’ve got you covered. You can log on and join us for classes that will relax you and set you up for a great night's sleep! \\nOur FREE trial \\nincludes two weeks of group classes and one on one privates with master instructors from india! \n\\nClasses to try to help improve your sleep.\\n\\nMeditation for Sleep\\n - This class will help you take your energy and focus it on getting a deep night’s sleep.  The goal of this class is a deeper night’s sleep & reducing sleep anxiety.\\n\\nYoga Nidra \\n- This class will help you find a restful night’s sleep and wake up feeling refreshed. Includes a chakra meditation and sound bath to send you off to dreamland!\\n\\nRestorative Yoga \\n - This class allows the body to relax by slowly moving through asanas. Practice is meant to relieve stress and improve sleep. \\n\n\\nOther ways to improve the quality of your sleep\\n\n\\nTurn off the screens\\nDid you know that Tvs and phone screens can suppress the quality of your sleep? The National sleep association recommends turning off your devices 30 minutes to one hour before bed for a better night's sleep.\n\\nSip some Tea\\nDrinking Tea before bed is proven to promote calmness and is a great way to help your body wind down at bedtime. Teas like chamomile or lavender are a great, natural alternative to melatonin or other sleeping meds. \n\\nStick to a schedule\\nSetting up a daily routine is important for balance in our lives. Sticking to a routine with our meals, fitness and sleep can help us to build healthy habits that keep our system’s calm because our body knows what to expect throughout the day. Try to implement a schedule of getting to bed by a certain time on weekdays and you’ll see an improvement in your sleep quality in no time! \n\\nCreate a restful environment\\nCreating your perfect and calm sleep space is so important. What does your body need for sleep? Meditate on what you need to create a restful space. Maybe you need a sound machine or a guided meditation for sleep. Maybe you need to regulate the temperature? 68 degrees is the suggested temperature for homeostasis during sleep! Not a fan of waking up to the sun? Maybe invest in some black out curtains! \n\\nNow that you have the tools, how will you prepare for your most restful sleep? Take the time to make an investment in yourself and relax before you lay your head down to sleep! Your morning routine will be so thankful when you wake up well rested and ready to take on the day like  the warrior you are. You are unstoppable."}},{"id":"ckx7yyea8h8w80a76eijv061f","slug":"private-yoga-for-beginners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"6 Benefits of Private Yoga for Beginner Yogis","createdAt":"2021-12-15T20:11:14.873149+00:00","coverUrl":"fy4uzszeeumvdaiwrwvp.jpg","content":{"text":"Whether you’re going to the gym for the first time or the millionth, working out around a lot of people can be intimidating and uncomfortable for many people. As a matter of fact, upwards of 40% of the population of the United States doesn’t go to the gym for those two reasons.\\nFor new yogis or those who want to start their yoga journey, even a virtual group setting can pose problems. \\nThe fear of being judged seems to be the primary one. But we also tend to compare ourselves to others or have concerns about natural human tendencies happening in front of other people (like extreme sweating or flatulence). We’re worried about how we look, how we smell, whether we’re keeping up, doing the poses correctly.\\nFalling out of poses that others have mastered is also a common concern for beginner yogis.\\nHere at MyYogaTeacher, we want everyone, every \\nbody\\n, to feel and be safe practicing yoga! That’s why we always highly recommend private yoga classes, or what we call 1-on-1’s, for beginner yogis, with authentic, expert yoga instructors.\\nIf you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nRead on to find out why we’re so passionate about virtual private yoga classes for beginners!\\n\\n\\n\\n1. You get to build your new yoga practice in a safer environment with online private yoga taught live.\\nIf you’re brand new to yoga or haven’t started yet (but are considering it), you might find even the thought of group yoga classes daunting. \\nYou may struggle to keep up in a yoga class with more advanced yogis. Not only is this unsafe, it’s bad practice. Spending time trying to keep up may mean you’re not practicing proper alignment, using the wrong muscles, or not taking advantage of the meditative aspect of yoga. \\nHowever\\n, with a private yoga instructor, your class is tailored to \\nyou\\n! \\nIt is imperative that you learn the basics of yoga correctly. Otherwise, you’re at an increased risk of injury. Private, 1-on-1 instruction is exactly what beginner yogis need to develop a strong foundation from which to build their practice!\\nNo pre-recorded nonsense. Live instruction means real-time corrections and interactions so you're not practicing poses wrong from the start!\\n\\n\\n\\n2. Virtual private yoga taught live means you skip the intimidation, fear, and discomfort of group classes.\\nWhile even experienced yogis often find group classes uncomfortable, we understand that new yogis – or those who want to \\nbegin\\n yoga – may find a group setting particularly scary.\\nYoga is designed to relieve stress, not create it!\\nWhen humans feel free to be themselves, to make mistakes, and to focus on their self-care and health, we aren’t worried about what others are doing, how we look to them. And we aren’t focused on keeping up. \\nOnline private yoga allows yogis the opportunity to truly be themselves. Free.\\n \\nWhen we’re free of intimidation, fear, and self-consciousness, we have room to grow exponentially as humans \\nand\\n as yogis!\\nPlus, virtual yoga taught live means you get to ask your yoga instructor questions and get personalized answers!\\n\\n\\n\\n3. Online private yoga classes, eating plans, and meditation tailored specifically to you.\\n\nJust like fingerprints, everyone’s needs are different. Ever gotten frustrated with trial-and-erroring your way through various fitness programs, dietary choices, or nutritional supplements to see what works for you and what doesn’t?\\nYeah, most people, yogi or not, can relate to this!\\nWith virtual private, 1-on-1 yoga instruction, you don’t just get a yoga class. You get an expert and a friend. Someone with more than just yoga teaching experience but knowledge of how the body works, how \\ndifferent\\n bodies work and what the human body needs to survive and thrive.\\nWith MyYogaTeacher, you also get instruction rooted in ancient traditions that have helped people heal, grow, and thrive for a thousand plus years! Because our yoga teachers come from the birthplace of yoga, India, and are traditionally trained!\\nWith MyYogaTeacher you get to pick from bunches of yoga instructors. Find one that you gel with and that you feel comfortable opening up to! \\nThen the two of you can tailor your practice to your goals.\\nNothing \\npropels your health, your life, forward better or faster than individualized attention! \\n\\n\\n\\n4. Private yoga reduces stress and anxiety without causing more stress and anxiety.\\nYoga is commonly practiced to reduce or eliminate anxiety and help yogis manage stress. But what if your yoga practice \\ncauses\\n you stress and anxiety?\\nManeuvering through traffic to get to your gym or yoga studio, dressing for the occasion, making sure you have all your yoga gear, bringing a change of clothes (if you’re coming from work). Oh, let’s not forget the amount of time all of those extra steps take.\\nPlus, some people are triggered by large groups of people, which makes group yoga counterproductive to combat anxiety.\\nOnline 1-on-1 yoga eliminates the need to do anything after work but come home. Or, you can practice from anywhere in the world you want that has wi-fi! The stress of traveling, people, prepping for class is virtually non-existent! (haha! See what we did there? \\nVirtually\\n nonexistent?)\\nWith that in mind…\\n\\n\\n\\n5. Virtual 1-on-1 yoga means yoga on \\nyour\\n time.\\nOne of the primary reasons people skip the gym (or their yoga practice) is due to scheduling conflicts.\\nAt gyms, most group yoga classes are only offered very early in the morning or later in the evening. Who wants to get home from work, cook, eat, take care of family needs and \\nthen\\n \\ngo back out to do a yoga class?!\\nIf that’s you, kudos! We’re proud of you! \\nBut most people want to have the opportunity to work out when it’s convenient for them. With virtual private yoga classes, you get to schedule your workouts, health, and fitness around your schedule!\\nWhat works for one person may not work for another. That’s why connecting with a private yoga teacher or studio that offers private yoga classes is important for beginners. Beginner yogis often don’t possess the patience that comes with time and growth.\\nIf giving up due to inconvenience, time constraints, or stress is an option, it’s likely a novice yogi will take it – or not start a yoga practice at all! Which makes us sad!\\n\\n\\n\\n6. Private yoga is perfect for people with injuries, health issues, or unique challenges.\\nA common reason new yogis quit or someone never starts their yoga journey is due to previous injuries or chronic health conditions.\\nThey lack the confidence that yoga will benefit them or simply don’t have the know-how to adapt a yoga practice to their unique challenges. But as we’ve said before, we believe yoga is for everyone! \\nHaving access to a personal yoga instructor helps people with varying degrees of disabilities set goals and participate in a consistent, regular yoga routine that will improve their health and mobility, no matter what the challenges are!\\n\\nWhether you’ve spent your entire life practicing yoga or you haven’t made it to your first forward bend yet, we’d love to see your beautiful face on the mat at MyYogaTeacher! \\nIf you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the \\nGentle yoga\\n group class for beginner exclusivley at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n"}}],"relatedPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to \\nmenopause\\n. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your 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!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with  your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for \\nSenior\\n class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life! also Check out our latest \\nWellness\\n class for seniors!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!"}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion: 10 Restorative Yin Yoga Poses 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 or to \\nloosen up hip\\n 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. "}}],"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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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=ac05ab60-4468-485f-a564-1c6af843f107\n            href=\"/signup?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(\"ac05ab60-4468-485f-a564-1c6af843f107\")\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                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                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                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=f8850142-2897-4433-8f06-65a1dfedb970\n            href=\"/signup?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(\"f8850142-2897-4433-8f06-65a1dfedb970\")\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":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yin-yoga-for-immunity","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"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}