Improving Lung Function: How Yogic Breathing Helps Asthmatics

{"slug":"yoga-breathing-for-asthma","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\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, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. 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. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to  use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"}},{"id":"ckkbfg4e05djn0c71cwzspefh","slug":"yin-yoga-for-back-pain","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"7 Yin Yoga Poses to Cure Back Pain","createdAt":"2021-01-24T17:40:03.942282+00:00","coverUrl":"ckkbfg4e05djn0c71cwzspefh_image_2.jpg","content":{"text":"There is honestly no pain like back pain.\\n\\nThat’s not to say back pain is the worst pain in the world, but it may seem that way to you, as it does to many people.\\n\\nEvery movement you make requires your back, and when it’s injured, tensed up, or spasming, all movements are painful movements.\\n\\nNot to mention the mental and emotional stress that accompanies pain.\\n\\nMany times, structural problems aren’t even the cause of back pain. Actually, stress and immune problems are the most common causes.\\n\\nIt is possible to cure back pain with yoga. Maybe not all back pain, but a lot of it.\\n\\nYin yoga is a slow practice of holding poses while encouraging your muscles to release and relax. It’s also a meditation practice to ease anxiety and stress due to the pain.\\n\\nThe Emotional Connection to Back Pain\\nOften, injury occurs due to unregulated emotions. We’re angry, sad, hurt, anxious, stressed. It affects our posture and how we move. And our body is out of alignment. We make more mistakes and don’t think clearly when we’re experiencing negative emotions.\\n\\nThe flip side of the coin is injuries and pain cause us to be more emotional.\\n\\nWhichever the case, the result is the same. Muscles around the injury spasm and contract to protect the weakened area, which results in pain.\\n\\nAnd the cycle of emotions from pain causes muscle tension which causes more pain. It’s a circle…\\nGood news though! There are plenty of yin yoga poses for back pain you can do to achieve relief.\\nWith that being said, we invite you to try the yin yoga for back pain poses below as a part of a regular yin yoga practice, specifically for lower back pain. Or check out \\nmyYogaTeacher’s Back Pain Program\\n for multiple classes and 3 free 1 on 1 sessions with an expert trainer!\\n[CTA-YIN]\\n1. Butterfly Pose\\n\\nButterfly pose is a common stretch for back pain. Used in many types of yoga practices, this pose also helps stretch and lengthen the neck and release the hip flexor muscles.\\n\\nIn a seated position, bring the bottoms of your feet together and let your knees fall open. Your heels should be a good distance from your body so that the opening between them is a diamond shape.\\n\\nSlowly round your back and fold gently into the pose. Hold for 1-5 minutes.\\n\\n\\n\\n\\n2. Caterpillar Pose\\nCaterpillar pose, aka seated forward bend. This pose is amazing for lengthening the ligaments that run along your spine, as well as your hamstrings. It also compresses your abdomen, aiding in digestion. Bonus.\\n\\nIn a seated position, stretch your legs out straight in front of you, fold forward from your hips. Round your back slowly and drop your head. Allow your legs to relax and your feet to fall inward or outward. Hold for 3-5 minutes.\\n\\n\\n\\n\\n3. Sphinx Pose\\n\\nIf you’re someone who sits a lot or has issues with the curvature of your lower spine, this pose is the one for you. Sphinx pose opens up your chest, lungs, and stretches your lower back. It is also a great pose to replace Cobra Pose if you have weak or sore wrists.\\n\\nLay on your belly with legs straight out behind you, tops of feet stretching out against the floor. Rotate your thighs inwardly by rotating your outer thighs towards the floor. This will help broaden out your back and open the sacrum. \\n\\nThen, set your elbows on the floor underneath your shoulders, forearms out and parallel to each other. Palms flat on the floor. Draw your lower belly away from the floor slightly and gently.\\n\\nHold pose for 1-3 minutes. (See headline image for reference!)\\n\\n4. Banana Pose\\n\\nBanana pose is kind of a whimsical pose that stretches and lengthens the superficial muscles of the lower back and deep back muscles. The goal is to improve shoulder mobility and cure lower back pain.\\n\\nLying flat on your back, legs outstretched, reach your arms above your head and stretch them out towards the wall behind you. Take one hand and grab the wrist of the other arm and pull gently.\\n\\nMove the leg on the same side as the wrist you're grabbing and move it towards the outer corner of your mat. Take the other leg and move it towards the center of the mat and cross your ankle over that of the other one.\\n\\nSo you’ll look like a...banana! Hold for 3-5 minutes.\\n\\n\\n\\n\\n5. Reclining Twists\\n\\nReclining twists are perfect for releasing tension in the lower back and stretching out the hip and gluteal muscles. Don’t underestimate this common pose used in many post exercise routines by people everywhere!\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 1-5 minutes.\\n\\nIf this yin yoga for back pain pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket.\\nYou'll definitely feel relief from your lower back pain after completing both sides of this pose!\\n\\n\\n\\n\\n6. Eye of the Needle Pose\\n\\nThis is a nice, deep hip opening pose that releases tension in the lower back. Spend some time with this pose on each side. You’ll feel the difference in your back after this yin yoga pose!\\n\\nLay flat on your back, knees up, feet flat on the floor. Cross the right ankle over your left knee, creating a figure four. Lift your left knee up towards your chest and reach through the figure four with your right hand. Reach your left hand around your left thigh and grab your right hand or wrist.\\n\\nBe sure to keep your head on the floor or place a pillow under your head for more comfort! Hold this pose 1-5 minutes on each side.\\n\\n\\n\\n\\n7. Child's Pose\\n\\nEnjoy the deep relaxation and meditation of prayer pose. This yin yoga for back pain pose is adaptable for all levels of fitness and is an excellent stretch for lower back pain.\\n\\nFeel free to use a block, pillow or blanket under your forehead if you aren’t able to rest it comfortably on the floor.\\n\\n\\n\\nThere are many ways to relieve back pain with yoga. Yin yoga is one of the best ways because you spend time in each pose relaxing, breathing, meditating. You become more aware of where you’re holding tension in your body and you’re better able to release it. The meditation aspect also reduces depression, anxiety, and stress. Which is better for your body, including your back.\\n\\nNeed more yin yoga poses than what we’ve provided here? \\nWe invite you to take part of our Back Pain Program, where you’ll get 2 weeks of unlimited group classes.\\nClasses like Yoga for Back Pain, Yin Yoga, Yoga for Core Strengthening, \\nGentle Yoga\\n, and Chair Yoga. \nCheck out our latest article on \\n5 Yin Yoga Poses to Loosen Up Hips\\n\n⁠⁠\n⁠Also, we feel the best way to relieve back pain through yoga is by working 1 on 1 with a specialized trainer. That’s why with our Back Pain Program, you’ll get 3 free 1 on 1 sessions (a $300 value at any studio)! Learn more about our program here! \\n"}},{"id":"ckxj9p6psv11u0e82wnfnyqjr","slug":"couples-yoga","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"5 Reasons Couples Should Do Yoga Together","createdAt":"2021-12-23T17:57:28.845262+00:00","coverUrl":"zbirsieovqwbzfavztoh.jpg","content":{"text":"It’s not new news that relationships of any kind can be challenging. Sometimes in good ways and sometimes bad, but either way, we grow and learn.\\nFriendships, relationships with parents, siblings, coworkers. Even the very strongest bonds between humans can face obstacles. But our relationships with husbands, wives, domestic partners, boyfriends, or girlfriends often involve more unique challenges than any other type of relationship.\\nRomantic bonds are very special bonds. These relationships require a significant amount of attention and work to be and stay healthy.\\nThere are many types of activities which promote healthy romantic relationship growth and maintenance, and today we’re going to address one of our faves! You guessed it! Yoga. \\nBecause your yoga journey is (or should be) a uniquely personal experience, we feel that couples yoga is perfect for those who are longing to not only grow in their yoga practice together but also become more bonded to one another.\\nRomantic couples yoga builds trust, connection, intimacy, compassion, empathy, and still fosters better physical, mental, and emotional health on an individual basis.\\nIf you’ve never tried a couples yoga class before, \\nMyYogaTeacher\\n is a perfect place to start! We offer private yoga classes with authentic, expert, traditional yoga instructors from the birthplace of yoga, India! You and your partner can experience personalized attention, individual corrections, and a fun, unique yoga class with instructors that you love and trust and who truly care about you and your partner.\\n\\nGet your 2-week free trial here\\n and also get unlimited access to over 50+ different group yoga classes! You can get your yoga in from anywhere in the world there’s WiFi!\\nFollowing are the reasons why we feel couples should do yoga together : \\n\\n\\n\\n1. Yoga is an opportunity to spend time together.\\nIn this busy, chaotic world, couples prioritize their time together less and less. Notice, we didn’t say they \\nhave less time\\n to spend together. Because that’s simply not true.\\nWe make time for what we truly care about the most. \\nMaking your relationship a priority over almost everything else in your life besides your own selfcare and basic needs is the best way to grow and thrive as a couple. You are still very much individual people. But after that, you’re a pair!\\nYoga is the perfect opportunity for \\ncouples\\n to spend time together, prevents distancing, and helps them learn how to better give and take.\\nYoga for couples create shared moments where they can come together and leave the world behind, create memories, and enjoy their relationship, if only for a brief time in their day.\\n\\n\\n\\n2. Yoga fosters a physical connection.\\nIn a world where we are often met with coldness – blank stares, scowling faces, insincere handshakes, office partitions, and unhappy environments – any chance we get to physically and/or emotionally connect with the warmth and love of our romantic partner is one we should take full advantage of!\\nYoga for romantic couples is a perfect way to connect (or reconnect) physically with your partner.\\nYour skin is your largest organ. When you receive pleasant touches, your brain releases a hormone called oxytocin, which not only lowers feelings of stress, anxiety, and fear but actually helps you build an even stronger emotional bond to your partner.\\nSince touch is an integral part of couples yoga, it makes sense that a regular couples yoga practice will surely strengthen your bond with your romantic partner!\\n\\n\\n\\n3. Couples yoga reduces stress and anxiety.\\nOne of the primary benefits of yoga is stress reduction and relief from anxiety and depression symptoms. \\nAs we’ve discussed, relationships can be stressful. Compromises, disagreements, societal pressures. Being in a romantic relationship requires a certain level of responsibility, which can also be stressful. \\nOn top of that, many people allow the stressors of their work life seep into their personal lives. It’s hard to compartmentalize work life and home life sometimes.\\nExcessive stress and anxiety, if unmanaged, definitely has a negative impact on any relationship, but especially the one with your partner. Couples yoga not only releases oxytocin, a feel good chemical (often called the “love hormone”), yoga allows your body to release other “happiness” hormones.\\nEndorphins, dopamine, and serotonin are all released into the bloodstream during and after your yoga practice. \\nThe connection that comes from doing yoga together plus the mutual release of all of these amazing chemicals helps couples destress, releases anxiety, and allows them to face the world with more peace.\\nThey stay grounded together and lean into each others’ strengths in times of trouble!\\n\\n\\n\\n4. Yoga for couples creates sexual wellbeing and intimacy.\\nIt should come as no surprise that stress and anxiety reduction makes room in your relationship for more intimacy. \\nHowever, couples who are distant, disengaged, out of sync, and have busy lives also usually struggle with maintaining or creating the intimacy and sexual wellbeing many need in their romantic relationships. Additionally, if one or both partners isn’t fit, flexible, or toned, that can affect their self confidence in the bedroom as well as how well they interact physically.\\nCouples yoga (practiced privately) can also include massage, meditation, and mutually beneficial poses that spark intimacy.\\nIt also helps that yoga can be done at home in an area of the house that’s comfortable for you and your partner. Feeling mentally, physically, and emotionally safe is important to creating a healthy sex life, and so if intimacy is your goal, it’s best to practice couples yoga in a place where you both feel very comfortable!\\n\\n\\n\\n5. Couples yoga helps build trust and emotional support.\\nTrust is one of the primary keys to making any relationship work but is especially important to have with your partner. \\nWhen we are romantically involved with another human, we open ourselves up in ways that make us vulnerable. We trust that person to treat us with care, respect, and love when we show them who we truly are.\\nIn this type of partnership, we rely heavily on the emotional support of the other person.\\nRomantic couples yoga requires you to rely partially or entirely on your partner, depending on what pose or poses you’re practicing. The types of poses practiced in couples yoga are often different from those performed in other forms of yoga.\\nIn this process of “letting go,” you will find you and your partner will cling to each other more. The result of this is you and your partner learn more about each other. Strengths, weaknesses, talents, and limitations. \\nNot just physically, but emotionally. \\nWith that knowledge, you both get to create an even deeper bond that allows you both to grow in your practice, your relationship, and as humans in ways you never imagined!\\nAll couples go through ups and downs in their relationship. This is normal! The goal is to have tools to navigate those down times in a way that is not only healthy but brings you closer together. \\nSometimes, you both may just need to do something fun, new, or exciting to make it through those challenging times. Other times, you may need to use couples yoga to reconnect, harmonize, calm down, or build up that much needed trust and emotional support!\\nMyYogaTeacher supports yogis in all walks of life, all ages, all fitness levels. Our yoga teachers always have your wants, needs, and goals in mind during your 1-on-1 and group sessions. \\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 community of members who are really enjoying the perks of 1:1 instruction 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":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"id":"clabcglv4n3fc0ais6yxjyhtq","slug":"yoga-before-and-after-workout","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Before and After Workout: When is yoga best for you and your body?","createdAt":"2022-11-10T17:28:47.493944+00:00","coverUrl":"dirnebto7s5zxueovsfw.jpg","content":{"text":"Yoga has so many benefits for the body on its own. But if you’re trying to kick your routine into high gear, consider adding yoga onto your other workouts for an extra bang for your buck. If you’re new to yoga and wondering how adding it into your workout routine can benefit you, no worries! We’re here to help! We'll help you figure out where to schedule yoga into your routine.\\n\\nBenefits of Adding Yoga to your Workout:\\n\\n1. Flexibility\\nIf flexibility is one of your fitness goals, yoga is a great way to achieve more physical flexibility. It’s also great to take the place of your stretching routine pre or post workout. Yoga can increase range of motion and help in muscle recovery. \\n\\n2. Conditioning\\nLove HIIT? Yoga is a great way to step up your fitness intensity by helping you condition your body with more stamina and longer breathing patterns for increased cardio abilities. It’s also proven to increase coordination. \n\\n3. Strength\\nLove to go to the gym for cardio but hate to hit the weight rack? No worries, yoga can take the place of strength training by just using your body weight. Through repetition yoga builds muscle and endurance for strength. No weights required!\\n\\n4. Mental Clarity\\nFor most people, working out is a great way to increase endorphins and reduce stress. However, if your workout leaves you too tightly wound or doesn’t do the job of lifting your mental load, a slow flow can help bring you down and help you rebalance. \n⁠\n\\nWhy You Should do Yoga Before Workout? (Pre Workout) \\nIf you’re strength training, or going for an easy walk on your rest day, yoga is great for before your workout. Do you like to get up with the sun and start your day with a workout? Well, starting your day with yoga will bring you clarity and get your body ready to move. \\nMyYogaTeacher\\n is a great place to start your practice and your day. Even if it's gross outside you can still get your practice in. You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes with expert Indian instructors.\\n\\nYou can also use yoga as your warm up! If you’re just waking up or it’s a cold weather season, yoga will help you keep your muscles strong and flexible. If you’re going to the gym for targeted strength training, it can help you focus on balance and alignment to keep your body in check through your workout. Yoga will help you stay balanced and avoid injury by increasing mobility in the body. And finally, Yoga puts your mental health in check. Adding in a moving meditation or some breath work before your workout will keep your body calm, help you align with your goals and avoid the flight or fight symptoms that can come on during an intense or tough workout. \n⁠\\n\\n5 Yoga Poses to Practice Before Your Workout:\n⁠\\n1. Child's Pose\\nThis pose will help you open your hips and reduce injury on core or leg days.\\n\\n\\n2. Cat Cow Pose\\nMoving through your spine slowly with these stretches will help increase mobility in the back. \\n\\n\\n3. Downward Dog Pose\\nPushing up into a downdog to start your day will stretch your entire lower body from your toes to your hips.\\n\\n\\n4. Forward Fold Pose\\nFolding forward increases the blood flow in the body and helps us maintain spine and core stability. \\n\\n\\n5. Mountain Pose\\nThis pose helps us to establish alignment and increase body awareness before a workout! \\n\\n\\n\\nYoga Classes to Try Before your Workout \\n\\nRise and shine 30 min flow\\n : Start your day with this quick flow. This class is meant to increase your physical fitness and help build your stamina so you can workout longer!\\n\\nHatha Vinyasa\\n : Gain mental clarity at the beginning of your workout with this traditional hatha flow. \\n\\nSlow Flow Vinyasa\\n : Start your day slow and steady for your mind and body. The slow pace of this class allows us to connect with our bodies and minds as we focus on our breath and alignment. This class helps to build strength, improve flexibility and stability. \n\\nWhy you should do yoga post workout ?\\nIf your workout is more high energy like kickboxing, zumba, cycling etc, yoga after may be best for bringing your body back to homeostasis. Yoga naturally brings down heart rate and reduces stress on the body and mind . You can use Yoga as a cool down or stretching portion of your workout to bring muscles into recovery while extending your burn a little longer. Are you a nighttime warrior? If you tend to work out at night, ending your routine with yoga will help you get a better night’s sleep. \\n\\n5 Yoga Poses to Practice After your Workout:\\n\\n1. Wide Leg Forward Fold Pose\\nWide leg forward fold releases our lower back. Reaching down towards the floor will give our calves a much needed stretch post workout!\\n\\n\\n2. Pigeon Pose\\nThis pose will help to open tight and tired hips and hamstrings. \\n\\n\\n3. Bound Angle Pose\\nThis hip opener stretches your adductors and quadriceps. Try this pose after a run or cardio workout. \\n\\n\\n4. Seated Forward Fold Pose\\nThis pose provides a full body stretch from your head to your heels! \\n\\n\\n5. Happy Baby Pose\\nThis pose helps to alleviate or avoid lower back pain post workout. It can also reduce any stress or anxiety caused by your workout. \\n\\n\\nYoga Classes to Try After your Workout\\n\\nBreath and Flow\\n : This full body flow will help stretch and rejuvenate your muscles as well as relax your mind with meditation and pranayama techniques. \\n\\nYoga Fusion for Joints\\n : This conditioning class combines light weights and foam roller stretches for an active recovery post workout. \\n\\nBreath and Meditation\\n : Join this class to slow down the body and refocus your breathing. Ideal for end of the day or transitions. \\n\\nNo matter what time of day you choose to workout, adding yoga 2 to 3 times a week will extend the life of your routine and help you maintain a positive outlook on your fitness goals. You can add yoga to your workout anytime with us here at \\nMyYogaTeacher\\n by creating an account, logging in and joining us for class! "}},{"id":"ckmfcdrvk0p4k0c29d8c2imwz","slug":"ashtanga-yoga-eight-limbs","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"What Is Ashtanga Yoga? Explaining the 8 Limbs","createdAt":"2021-03-18T20:44:43.961653+00:00","coverUrl":"ckmfcdrvk0p4k0c29d8c2imwz.jpg","content":{"text":"Sometimes yoga words can be complicated. Especially if you’re a new yogi.\\n\\nComplicated words and descriptions mean people get overwhelmed and uncomfortable when they think about doing yoga. And that’s definitely not what myYogaTeacher is all about!\\n\\nYoga is a practice that incorporates philosophy, meditation, breathwork, behavioral principles, and physical exercise into one’s life. It’s a lifestyle.\\n\\nWe want everyone who comes to us, from young to old, from out of shape to fitness fanatics, to feel like our virtual yoga studio is a safe space to learn about and practice yoga. No judgement. Every question is a good question.\\n\\nThat’s why I wanted to talk to you about ashtanga yoga. What does that word mean anyway, you ask?\\n\\nI’m going to explain what it is and why it’s even important to know what it is. If you’re interested in experiencing ashtanga yoga in action, I invite you to try my \\nAshtanga Yoga Class on myYogaTeacher\\n! \n⁠\\n[CTA-DEFAULT]\\n\\nThe Sanskrit word ashtanga means “8 limbs.” Let’s explore what those are so we can understand and deepen our yoga practice!\\n\\n1. Yama - Attitude towards environment\\n\\nThe word “yama” originally meant “bridle” or “rein.”  You can think of it similarly to how a bridle works when placed on a horse. It is a means to control how you interact with your environment, including other people.\\n\\nThe yamas of yoga are there to help yogis live an ethical life. A life that is peaceful and that promotes healthy relationships with others. A huge part of a solid yoga practice is creating self-awareness and learning how your yoga practice helps you relate to the world. \\n\\nThere are 5 yamas in ashtanga yoga:\\n\\nAhimsa:\\n Non violence and non harming of animals.\\nSatya:\\n Truthfulness, honesty in words and actions.\\nAsteya:\\n Not stealing other people’s time or possessions.\\nBrahmacharya:\\n Sexual restraint, fidelity, chastity.\\nAparigraha:\\n Non coveting.\\n\\nThese are what we work on as a part of an ashtanga yoga practice. They are important to creating a calm and peaceful life.\\n\\n2. Niyama - attitude towards ourselves\\n\\nEqually important to our attitude towards our environment is the attitude we have towards ourselves. The Niyamas are the second limb of ashtanga yoga.\\n\\nDo we show self love? Self compassion? Are we practicing self care regularly? \\n\\nDeeper questions to ask ourselves would be if we’re content, self-disciplined, and how we feel spiritually.\\n\\nThe Niyamas of ashtanga yoga address all of these things. If we aren’t loving ourselves, our attitude towards others and our environment will become increasingly negative.\\n\\nThe word “niyama” means “moral observance.” There are 5 niyamas that are the focus of ashtanga yoga:\\n\\nPurity\\nContentment\\nSelf-discipline\\nSelf-study\\nSurrender to a higher source\\n\\nNo matter your religion or belief system, these niyamas are important to mastering yourself and creating a moral compass.\\n\\n3. Asanas - physical postures\\n\\nThe asanas are what most yogis are probably the most familiar with.\\n\\nThese are the postures that you move through when you’re practicing any kind of yoga, not just ashtanga. Asanas are the third limb of ashtanga yoga. There are 84 yoga asanas!\\n\\nWe don’t learn them all in my Ashtanga Yoga Class, but we definitely build up a sweat going through a bunch of them. If you want to learn even more asanas and the correct way to do them, \\ntry a 2-week free trial of myYogaTeacher and get access to 35+ classes every day!\\n\\n\\n\\n4. Pranayama - restraint or expansion of breath\\n\\nYou may or may not have heard this word before. There are yoga practices that specifically revolve around pranayama.\\n\\nPranayama is the fourth limb of ashtanga yoga and consists of synchronizing the breath with the asanas or movements between asanas.\\n\\n“Prana” means life energy. Yama means control.\\n\\nIn ashtanga yoga, we literally learn how to control our life energy. It’s an exercise in using our breath to create mental and physical wellness. Even in a vigorous practice, ashtanga asanas will work with the breath, not against it, and you will quickly realize that controlling your heavy breathing is vital to the flow of your life energy!\\n\\n5. Pratyahara - withdrawal of the senses\\n\\nMost yoga students are confused by the fifth limb of ashtanga yoga. Pratyahara is “the conscious withdrawal of energy from the senses.” \\n\\nThis often occurs when we do Savasana, at the end of a yoga practice. Maybe you recognize the feeling of almost falling asleep but not. You still maintain consciousness and contact with the present, but you feel far away from it. \\n\\nIn pratyahara, you are not affected by the disturbances of the surrounding environment. You know they’re there and are aware of them, but you do not react to them. You are in a sort of haven of silence.\\n\\n6. Dharana - concentration\\n\\nThe sixth limb of ashtanga yoga is all about fixing your mind on one point. Maybe it’s a chakra or maybe you bind your mind to one place, object, or idea. \\n\\nWhatever the case, dharana is a step towards deep meditation. The point is to hold that concentration, to maintain that thought without wavering from it for an extended period of time.\\n\\n7. Dhyana - meditation\\n\\n\\nMeditation\\n. Elusive for some, meditation is the complete withdrawal of the mind from environmental and inner world distractions.\\n\\nMeditation is the ultimate state of awareness, peace, and being present in the moment. It is built upon the other six limbs of ashtanga yoga, postures, breathwork, control of senses.\\n\\nDhyana is the union of all the limbs. The attainment of full self-realization.\\n\\n\\n8. Samadhi - integration\\n\\nThe eighth limb of ashtanga yoga is enlightenment! \\n\\nSamadhi is the highest state of mental concentration that one can achieve without actually leaving their body. It is total and complete liberation. In Sanskrit, samadhi means “self-collectedness.”\\n\\nComplete and ultimate bliss. That is samadhi.\\n\\n\\nNow that you have a better understanding of \\nashtanga yoga\\n and the stages, maybe it won’t seem so overwhelming! My hope is that you will feel comfortable practicing yoga and reaching towards the goal of mastering the \\n8 limbs\\n of ashtanga yoga.\\n\\nThere is nothing I could want more for you than complete and total bliss!\\n\\nAre you ready to experience it firsthand? All are welcome to my fast-paced, high-energy \\nAshtanga Yoga Class\\n. If you haven’t yet, \\ntake advantage of myYogaTeacher’s offer of a 2-week free trial and get access to my class and many, many more!\\n All taught by highly experienced yoga teachers from India.\\n\\n"}}],"blogContent":{"id":"ckssuosy86j9n0c783v7t7gjl","slug":"yoga-breathing-for-asthma","author":{"name":"Neelami","teacherMytSlug":null,"pictureUrl":null},"title":"Improving Lung Function: How Yogic Breathing Helps Asthmatics","createdAt":"2021-08-26T11:36:26.257024+00:00","updatedAt":"2022-08-01T06:41:22.054362+00:00","coverUrl":"cjsiteos23b0e7wtxfem.jpg","seoDescription":"Do you suffer from asthma? Yoga breathing helps asthma symptoms! Explore how breath work can help you breathe better in this article.","content":{"text":"With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.\\nHowever, the air quality creates distinct problems for people who suffer from asthma.\\nIf you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.\\nBut particularly for asthmatics.\\nThat’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, \\nTherapeutic Yoga for Asthma and Sinus\\n teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.\\nYou can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, \\nyou can grab your 2-week free trial here and try mine and 35+ other types of yoga classes\\n. There’s something for everyone!\\nI want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.\\nInspiration vs. Expiration\\nFor people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.\\nWhen an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.\\nMany things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.\\nVarious types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.\\nTypes of pranayama for asthmatics\\nAll forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.\\nBreathing is life.\\nIn yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.\\nSasankasana pranayama\\nIn patients with mild-to-moderate asthma, this form of breath work is beneficial. \\nTo perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.\\nWhile inhaling, raise both arms up, palms facing out. Arch backwards gently.\\nWhen you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).\\nThere are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.\\n\\n\\nAnuloma viloma pranayama (alternate nostril breathing)\\nOften thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.\\nBesides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:\\nOptimizes lung function\\nReduces snoring\\nHelps with insomnia\\nHelps treat migraines\\nAssists with weight management\\nHere are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.\\nClose your right nostril (following the image below) and inhale through your left to a count of 4.\\nPinch both nostrils closed and hold the breath to a count of 16.\\nRelease your right nostril and exhale fully through it to a count of 8.\\nKeeping this position with your left nostril closed, inhale through your right to a count of 4.\\nNow close both nostrils and hold the breath to a count of 16.\\nRelease your left nostril and exhale fully through it to a count of 8.\\n\\n\\nBhramari pranayama\\nBhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! \\nAlso known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.\\nWhile making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.\\nI highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.\\nInterested in learning more about this one? Shoot me a message when you sign up for my \\nTherapeutic Yoga for Asthma and Sinus class!\\n We’ll work on it together!\\nModified Omkar pranayama\\nThis breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.\\nOmkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.\\nThe normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.\\nThis is another breathing technique that I advise you consult an experienced yoga instructor about!\\nConscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.\\nIf you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. \\nGrab your free 2-week trial here and join us\\n for one or many of the various live group classes offered!.","html":"<p>With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.</p><p>However, the air quality creates distinct problems for people who suffer from asthma.</p><p>If you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.</p><p>But particularly for asthmatics.</p><p>That’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a> teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.</p><p>You can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>you can grab your 2-week free trial here and try mine and 35+ other types of yoga classes</u></a>. There’s something for everyone!</p><p>I want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.</p><h2>Inspiration vs. Expiration</h2><p>For people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.</p><p>When an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.</p><p>Many things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.</p><p>Various types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.</p><h2>Types of pranayama for asthmatics</h2><p>All forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.</p><p>Breathing is life.</p><p>In yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.</p><h3>Sasankasana pranayama</h3><p>In patients with mild-to-moderate asthma, this form of breath work is beneficial. </p><p>To perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.</p><p>While inhaling, raise both arms up, palms facing out. Arch backwards gently.</p><p>When you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).</p><p>There are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.</p><p></p><img src=\"https://media.graphcms.com/resize=width:586,height:389/c1MeoNqUTjaAxmqkbPu9\" alt=\"Sasankasana Pranayama\" title=\"Rabbit-Pose.png\" width=\"586\" height=\"389\" /><h3>Anuloma viloma pranayama (alternate nostril breathing)</h3><p>Often thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.</p><p>Besides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:</p><ul><li><div>Optimizes lung function</div></li><li><div>Reduces snoring</div></li><li><div>Helps with insomnia</div></li><li><div>Helps treat migraines</div></li><li><div>Assists with weight management</div></li></ul><p>Here are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.</p><ol><li><div>Close your right nostril (following the image below) and inhale through your left to a count of 4.</div></li><li><div>Pinch both nostrils closed and hold the breath to a count of 16.</div></li><li><div>Release your right nostril and exhale fully through it to a count of 8.</div></li><li><div>Keeping this position with your left nostril closed, inhale through your right to a count of 4.</div></li><li><div>Now close both nostrils and hold the breath to a count of 16.</div></li><li><div>Release your left nostril and exhale fully through it to a count of 8.</div></li></ol><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/X6nmEoRaCbR1dxGqU9gb\" alt=\"Anulom Vilom  Pranayama \" title=\"_DSC7400.JPG\" width=\"6048\" height=\"4024\" /><h3>Bhramari pranayama</h3><p>Bhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! </p><p>Also known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.</p><p>While making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.</p><p>I highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.</p><p>Interested in learning more about this one? Shoot me a message when you sign up for my <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus class!</u></a> We’ll work on it together!</p><h3>Modified Omkar pranayama</h3><p>This breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.</p><p>Omkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.</p><p>The normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.</p><p>This is another breathing technique that I advise you consult an experienced yoga instructor about!</p><p>Conscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.</p><p>If you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Grab your free 2-week trial here and join us</u></a> for one or many of the various live group classes offered!.</p>"},"category":["therapy","anxiety","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.</p><p>However, the air quality creates distinct problems for people who suffer from asthma.</p><p>If you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.</p><p>But particularly for asthmatics.</p><p>That’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a> teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.</p><p>You can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, <a\n            class=\"inline-cta\"\n            id=c9927681-322c-4261-8618-d7e2cdd605d3\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckssuosy86j9n0c783v7t7gjl&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Improving Lung Function: How Yogic Breathing Helps Asthmatics&entity_slug=yoga-breathing-for-asthma&page_or_popup=/articles/yoga-breathing-for-asthma&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"c9927681-322c-4261-8618-d7e2cdd605d3\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Improving Lung Function: How Yogic Breathing Helps Asthmatics\"\n            data-slug=\"yoga-breathing-for-asthma\"\n            <u><u>you can grab your 2-week free trial here and try mine and 35+ other types of yoga classes</u></u>        \n            </a>. There’s something for everyone!</p><p>I want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.</p><h2>Inspiration vs. Expiration</h2><p>For people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.</p><p>When an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.</p><p>Many things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.</p><p>Various types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.</p><h2>Types of pranayama for asthmatics</h2><p>All forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.</p><p>Breathing is life.</p><p>In yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.</p><h3>Sasankasana pranayama</h3><p>In patients with mild-to-moderate asthma, this form of breath work is beneficial. </p><p>To perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.</p><p>While inhaling, raise both arms up, palms facing out. Arch backwards gently.</p><p>When you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).</p><p>There are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:586,height:389/c1MeoNqUTjaAxmqkbPu9\" \n                alt=\"Sasankasana Pranayama\"\n                title=\"Sasankasana Pranayama\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:586,height:389/c1MeoNqUTjaAxmqkbPu9\"\n                alt=\"Sasankasana Pranayama\"\n                title=\"Sasankasana Pranayama\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:586,height:389/c1MeoNqUTjaAxmqkbPu9\"\n                alt=\"Sasankasana Pranayama\"\n                title=\"Sasankasana Pranayama\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h3>Anuloma viloma pranayama (alternate nostril breathing)</h3><p>Often thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.</p><p>Besides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:</p><ul><li><div>Optimizes lung function</div></li><li><div>Reduces snoring</div></li><li><div>Helps with insomnia</div></li><li><div>Helps treat migraines</div></li><li><div>Assists with weight management</div></li></ul><p>Here are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.</p><ol><li><div>Close your right nostril (following the image below) and inhale through your left to a count of 4.</div></li><li><div>Pinch both nostrils closed and hold the breath to a count of 16.</div></li><li><div>Release your right nostril and exhale fully through it to a count of 8.</div></li><li><div>Keeping this position with your left nostril closed, inhale through your right to a count of 4.</div></li><li><div>Now close both nostrils and hold the breath to a count of 16.</div></li><li><div>Release your left nostril and exhale fully through it to a count of 8.</div></li></ol><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/X6nmEoRaCbR1dxGqU9gb\" \n                alt=\"Anulom Vilom  Pranayama \"\n                title=\"Anulom Vilom  Pranayama \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/X6nmEoRaCbR1dxGqU9gb\"\n                alt=\"Anulom Vilom  Pranayama \"\n                title=\"Anulom Vilom  Pranayama \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/X6nmEoRaCbR1dxGqU9gb\"\n                alt=\"Anulom Vilom  Pranayama \"\n                title=\"Anulom Vilom  Pranayama \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h3>Bhramari pranayama</h3><p>Bhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! </p><p>Also known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.</p><p>While making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.</p><p>I highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.</p><p>Interested in learning more about this one? Shoot me a message when you sign up for my <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus class!</u></a> We’ll work on it together!</p><h3>Modified Omkar pranayama</h3><p>This breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.</p><p>Omkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.</p><p>The normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.</p><p>This is another breathing technique that I advise you consult an experienced yoga instructor about!</p><p>Conscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.</p><p>If you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. <a\n            class=\"inline-cta\"\n            id=2c7683b1-3d70-4c10-9d47-a945dd59db81\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckssuosy86j9n0c783v7t7gjl&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Improving Lung Function: How Yogic Breathing Helps Asthmatics&entity_slug=yoga-breathing-for-asthma&page_or_popup=/articles/yoga-breathing-for-asthma&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"2c7683b1-3d70-4c10-9d47-a945dd59db81\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Improving Lung Function: How Yogic Breathing Helps Asthmatics\"\n            data-slug=\"yoga-breathing-for-asthma\"\n            <u><u>Grab your free 2-week trial here and join us</u></u>        \n            </a> for one or many of the various live group classes offered!.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-breathing-for-asthma","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma","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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. 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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. 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Yoga breathing helps asthma symptoms! Explore how breath work can help you breathe better in this article.","content":{"text":"With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.\\nHowever, the air quality creates distinct problems for people who suffer from asthma.\\nIf you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.\\nBut particularly for asthmatics.\\nThat’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, \\nTherapeutic Yoga for Asthma and Sinus\\n teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.\\nYou can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, \\nyou can grab your 2-week free trial here and try mine and 35+ other types of yoga classes\\n. There’s something for everyone!\\nI want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.\\nInspiration vs. Expiration\\nFor people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.\\nWhen an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.\\nMany things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.\\nVarious types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.\\nTypes of pranayama for asthmatics\\nAll forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.\\nBreathing is life.\\nIn yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.\\nSasankasana pranayama\\nIn patients with mild-to-moderate asthma, this form of breath work is beneficial. \\nTo perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.\\nWhile inhaling, raise both arms up, palms facing out. Arch backwards gently.\\nWhen you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).\\nThere are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.\\n\\n\\nAnuloma viloma pranayama (alternate nostril breathing)\\nOften thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.\\nBesides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:\\nOptimizes lung function\\nReduces snoring\\nHelps with insomnia\\nHelps treat migraines\\nAssists with weight management\\nHere are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.\\nClose your right nostril (following the image below) and inhale through your left to a count of 4.\\nPinch both nostrils closed and hold the breath to a count of 16.\\nRelease your right nostril and exhale fully through it to a count of 8.\\nKeeping this position with your left nostril closed, inhale through your right to a count of 4.\\nNow close both nostrils and hold the breath to a count of 16.\\nRelease your left nostril and exhale fully through it to a count of 8.\\n\\n\\nBhramari pranayama\\nBhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! \\nAlso known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.\\nWhile making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.\\nI highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.\\nInterested in learning more about this one? Shoot me a message when you sign up for my \\nTherapeutic Yoga for Asthma and Sinus class!\\n We’ll work on it together!\\nModified Omkar pranayama\\nThis breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.\\nOmkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.\\nThe normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.\\nThis is another breathing technique that I advise you consult an experienced yoga instructor about!\\nConscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.\\nIf you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. \\nGrab your free 2-week trial here and join us\\n for one or many of the various live group classes offered!.","html":"<p>With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.</p><p>However, the air quality creates distinct problems for people who suffer from asthma.</p><p>If you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.</p><p>But particularly for asthmatics.</p><p>That’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a> teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.</p><p>You can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>you can grab your 2-week free trial here and try mine and 35+ other types of yoga classes</u></a>. There’s something for everyone!</p><p>I want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.</p><h2>Inspiration vs. Expiration</h2><p>For people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.</p><p>When an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.</p><p>Many things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.</p><p>Various types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.</p><h2>Types of pranayama for asthmatics</h2><p>All forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.</p><p>Breathing is life.</p><p>In yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.</p><h3>Sasankasana pranayama</h3><p>In patients with mild-to-moderate asthma, this form of breath work is beneficial. </p><p>To perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.</p><p>While inhaling, raise both arms up, palms facing out. Arch backwards gently.</p><p>When you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).</p><p>There are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.</p><p></p><img src=\"https://media.graphcms.com/resize=width:586,height:389/c1MeoNqUTjaAxmqkbPu9\" alt=\"Sasankasana Pranayama\" title=\"Rabbit-Pose.png\" width=\"586\" height=\"389\" /><h3>Anuloma viloma pranayama (alternate nostril breathing)</h3><p>Often thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.</p><p>Besides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:</p><ul><li><div>Optimizes lung function</div></li><li><div>Reduces snoring</div></li><li><div>Helps with insomnia</div></li><li><div>Helps treat migraines</div></li><li><div>Assists with weight management</div></li></ul><p>Here are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.</p><ol><li><div>Close your right nostril (following the image below) and inhale through your left to a count of 4.</div></li><li><div>Pinch both nostrils closed and hold the breath to a count of 16.</div></li><li><div>Release your right nostril and exhale fully through it to a count of 8.</div></li><li><div>Keeping this position with your left nostril closed, inhale through your right to a count of 4.</div></li><li><div>Now close both nostrils and hold the breath to a count of 16.</div></li><li><div>Release your left nostril and exhale fully through it to a count of 8.</div></li></ol><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/X6nmEoRaCbR1dxGqU9gb\" alt=\"Anulom Vilom  Pranayama \" title=\"_DSC7400.JPG\" width=\"6048\" height=\"4024\" /><h3>Bhramari pranayama</h3><p>Bhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! </p><p>Also known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.</p><p>While making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.</p><p>I highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.</p><p>Interested in learning more about this one? Shoot me a message when you sign up for my <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus class!</u></a> We’ll work on it together!</p><h3>Modified Omkar pranayama</h3><p>This breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.</p><p>Omkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.</p><p>The normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.</p><p>This is another breathing technique that I advise you consult an experienced yoga instructor about!</p><p>Conscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.</p><p>If you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Grab your free 2-week trial here and join us</u></a> for one or many of the various live group classes offered!.</p>"},"category":["therapy","anxiety","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"a96153dc-274b-428e-b1e3-a36d1751efc0","student_uuid":"161db905-837f-4e96-8223-b3b117f40f74","teacher_uuid":"31f337fe-ffe8-462b-8024-cce85200832f","teacher_name":"Kanishka Pandey","teacher_first_name":"Kanishka","teacher_slug":"kanishka-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1661185920/teacher/photos/vxqqajmyljsq8gcn1yfl.jpg","group_session_name":"Kriya, Pranayama and Meditation","group_session_description":"Kriyas are a set of purifying practices intended to help the body to clear energy pathways and strengthen the immune system. 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