Improving Lung Function: How Yogic Breathing Helps Asthmatics

{"slug":"yoga-breathing-for-asthma","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."}},{"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","coverUrl":"cjsiteos23b0e7wtxfem.jpg","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!."}},{"id":"cks0vdmewusrb0b32oi65ka9z","slug":"yoga-as-medicine","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Yoga Works With Modern Medicine: Medical Yoga Therapy","createdAt":"2021-08-06T21:38:11.077476+00:00","coverUrl":"jtsbxwjcix1u5emuxe0l.jpg","content":{"text":"Modern science is slowly, but surely embracing so many things from ancient Eastern culture. More and more therapists are using yoga as a tool for psychotherapy, a “prescription” for mental health problems.\\nBut what about conventional medicine? \\nCan general practitioners use yoga as a prescription for some illnesses instead of leaning solely on medications?\\nThe correct mix of modern technology and ancient medicine could be just what the conventional medicine world needs to be untouchable!\\nTurns out yoga has been proven to heal all kinds of ailments, which technically makes it an exercise, meditation, \\nand\\n a \\nmedicine\\n. Here at MyYogaTeacher, we think that’s pretty cool and wanted to explore how the modern medicine and yoga worlds are starting to collide.\\nOne of the benefits of being a myYogaTeacher member is that you get to experience all kinds of yoga classes, even ones designed to help treat or prevent medical problems, taught by highly trained and experienced expert instructors. \\nIf you haven’t checked it out yet, click here to enjoy your 2-week free trial!\\n\\nWhat is medical yoga therapy?\\nAccording to the National Institute of Health, medical yoga is defined as “the use of yoga practices for the prevention and treatment of medical conditions.” \\nYoga clearly has therapeutic benefits when it comes to helping people manage stress, anxiety, depression, and a whole host of other mental illnesses. In many cases, a regular yoga practice can end those debilitating issues completely.\\nThe physical side effects of yoga are what truly makes this ancient practice a “modern miracle” for patients suffering from various medical conditions.\\nStudies show that medical yoga therapy improves (and helps control) glucose levels, musculoskeletal ailments, and helps keep the cardiovascular system in check.\\nMedical therapy yoga includes all the aspects of yoga that one may expect from any other yoga practice: asanas, breath work, meditation. But it is much more comprehensive than that.\\nYoga as a prescription\\nYoga doesn’t just treat and prevent illnesses like diabetes, high blood pressure, menstrual disorders, heart disease, and hormone imbalances. \\nIt helps people create a state of well being, where they can understand the underlying cause of their conditions. When they can understand it themselves, they are more capable of being proactive in preventing the recurrence of their illness or the development of new ones.\\nThis is huge in the world of modern medicine! \\nMedical yoga therapy is an individualized (and holistic) approach to medicine. This means it doesn’t just incorporate the actual practice of yoga, breathwork and meditation. It involves a patient’s family, work environment, support network, and culture in the treatment plan.\\nYoga alone may not be the best prescription. It’s up to a person’s doctor to decide if other treatments are necessary in conjunction with medical yoga therapy. And we are in no way recommending you abandon your doctor’s treatment plan without speaking with them first. \\nHowever, it is not an unlikely scenario that patients who are at risk of developing certain medical conditions could be prescribed yoga to prevent said conditions from occurring! \\nThis would help people avoid more intense (and costly) medical interventions!\\nWhile we are a long way from doctors prescribing yoga as a medicine over pills, there is room to believe that it’s a possibility in the future.\\nHow medical yoga therapy works\\nThe question many people ask about all of this is “how.”\\nHow can something as simple as yoga actually cure and prevent physical medical problems?! \\nFirst, we’d like to give you a good idea of types of conditions yoga can help with:\\nDiabetes - Yoga reduces fasting insulin levels, which normalizes the insulin-to-glucose ratio. It also increases circulation, which improves nerve damage caused by the disease.\\nHypertension - The various breathing techniques practiced in yoga, along with meditation, alleviates stress, tension, and physical pain in various areas of the body, all of which can be a primary cause of high blood pressure.\\nHeart disease - Yoga is a useful lifestyle intervention for people who suffer from high cholesterol, atrial fibrillation, and helps decrease waist circumference. \\nArthritis - The improved strength and flexibility that are associated with yoga also help relieve symptoms of arthritis and chronic back pain, knee pain, and neck pain.\\nThere are many medical conditions that are improved by a consistent yoga practice, but the above illnesses are especially receptive to medical yoga therapy.\\nOn top of that, yoga is an exercise that literally \\nanyone\\n can do!\\nWe know we’ve said it before, but we can’t iterate it enough. Yoga is good for everyone, whether you’re practicing for medical reasons or not. Any size, shape, or age. And it’s incredibly accessible.\\nYoga balances the autonomic nervous system by stimulating the parasympathetic nervous system. \\nThroughout your day, your body is responding to the outside stimuli it experiences, whether you realize it or not. Stress, a not so healthy diet, pain (physical, mental, or emotional), disease, illness. All of these things stimulate the sympathetic nervous system, the “fight or flight” mode your body has to protect itself against all the bad things it encounters.\\nWhen one practices yoga, the parasympathetic nervous system (the “rest and digest” system) is activated, lowering blood pressure, releasing endorphins. Your blood vessels dilate, which means better circulation, more nutrients to your organs. \\nHere are some other benefits of a regular yoga practice:\\nIncreased release of hormones such as GABA, serotonin, and dopamine, all hormones that prevent and cure depression and anxiety.\\nIncreased levels of melatonin, the naturally occurring chemical in your body that helps you sleep\\nIncreased levels of oxytocin, the chemical in your body that helps you feel connected, feel seen and heard.\\nIncreased levels of leptin and adiponectin, chemicals that work to alleviate inflammation in the body.\\nYoga means better health. Better immunity.\\nThere are no bad side effects, like you may have with prescription or OTC medications.\\nThe science is there. Yoga can actually save lives. \\nYoga and aging\\nWe thought this topic deserved a section all to itself. The science demonstrates that yoga increases your lifespan.\\nAccording to the National Institute of Health, studies show that regular yoga practice stabilizes, and even lengthens, telomeres. What are those?\\nWe thought you’d never ask. Telomeres are small, repetitive chromosomal sequences found at the end of chromosomes that protect the chromosome from dying. They prevent cell death. The older we get, the shorter the telomeres get. The structural integrity of our chromosomes decreases.\\nThis process is one of the causes of diseases such as Alzheimer’s, dementia, cancer, macular degeneration, cardiovascular disease, and stroke, amongst others.\\nPretty impressive that yoga can play such a significant role in our wellbeing and longevity!\\nHere at myYogaTeacher, we are passionate about advocating for the betterment of people. We want to help you feel better, be healthier, and support you on your journey to harmony with your inner and outer world.\\nIf you’re still on the fence about becoming a MYT member, we invite you to \\ngrab your free 2-week trial here\\n and take advantage of the 35+ classes we offer with experienced, expert instructors you can trust. \\nWe can’t wait to see you on the mat!"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cknfz1b6ocvjy0a81nie3aq02","slug":"yoga-for-stress-and-anxiety","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"Practice Yoga for Stress and Anxiety Relief","createdAt":"2021-04-13T11:58:36.28949+00:00","coverUrl":"yoga_for_stress_and_anxiety.jpg","content":{"text":"We've all experienced stress and anxiety at some point. It's a natural, human response to stressful situations and can even save us from danger. Sometimes, it can go deeper than that and become a full-blown anxiety disorder that disrupts our lives.\\n\\nMy class, \\nYoga for Stress and Anxiety\\n can help!\\n\\nYoga for Stress and Anxiety: The Research\\nSince the 1970s, researchers have been looking into stress-reduction techniques and tools. Meditation is one such technique that you hear a lot about, but yoga as a whole practice hasn't gotten the same level of attention until recent decades.\\n\\nAccording to researchers at the NYU Grossman School of Medicine, a new study from August 2020 found that yoga was significantly more effective for generalized anxiety disorder than simple education on stress management.\\n\\nAnother study from the Ilam University of Medical Sciences (February 2018) found that yoga plays an effective part in reducing stress, anxiety, and depression. The study went on to conclude that yoga can be used as complementary medicine for these conditions.\\n\\nYet another study from The Center for Health Behavior Research at the University of Mississippi (2011) found that yoga offers a host of benefits: enhanced muscular strength and body flexibility, improved respiratory and cardiovascular function, recovery from and treatment of addiction, reduction in stress, anxiety, depression, and chronic pain, improved sleep patterns, and enhanced overall well-being and quality of life.\\n\\nIf you're not using yoga for stress and anxiety management, now's a great time to start. \\nSign up for a free two-week trial of myYogaTeacher\\n and get access to my class as well as more than 35 other live, online yoga courses every single day.\\n\\nWhat Do Stress and Anxiety Look Like?\\n\\nStress and anxiety can look and feel different for different people. For some, it might be a feeling like waiting for the other shoe to drop. For others, it might be all-consuming. Here are some of the symptoms that typically signal stress and anxiety:\\nPersistent feelings of uneasiness, panic, and fear\\nMuscle tension\\nHeart palpitations or a rapid heartbeat\\nDifficulty sleeping\\nIrritability\\nConstricted breathing\\nCold, sweaty palms\\nRumination on unhelpful, negative thoughts\\nIf your feelings of stress and anxiety are keeping you from living your life, we recommend talking to your doctor about treatment options. But don't forget to practice your yoga!\\n\\nAlleviating Stress and Anxiety Through Yoga\\nOur bodies are pretty miraculous, especially with the body's ability to heal itself. Of course, stress and anxiety can drastically reduce that healing. Fortunately, yoga can help us bring calm, peace, and stillness back into our lives.\\n\\nYoga helps to modulate stress response systems, reducing the stress and anxiety we feel. And, yoga can even help us respond to stress more easily.\\n\\nWe recommend a complete yoga practice that includes more than just asanas. In addition to poses and movement (asanas), you'll want to incorporate \\npranayamas (breathing techniques)\\n, meditation, and yoga philosophy.\\n\\nYoga Practices to Alleviate Stress and Anxiety\\n\\nIn this section, we're going to talk about specific asanas, pranayamas, meditations, and mudras that will help you ease stress and anxiety with yoga. While you can absolutely practice this on your own, I would love to have you join my Yoga for Stress and Anxiety class on myYogaTeacher. You can \\nsign up for a free two-week trial of myYogaTeacher\\n and not only get access to my class but access to 35+ other live, online group classes every single day.\\n\\nYoga Poses\\nThere are several yoga poses that can help alleviate stress and anxiety. Here's a short sequence that you can practice at any time. Start seated in a comfortable position and move through the poses as feels comfortable and soothing for you.\\nSeated neck rolls\\nMarjariasana (cat pose)\\nBalasana (child's pose)\\nAdho Mukha Shvanasana (downward-facing dog pose)\\nUttanasana (standing forward bend)\\nVrikshasana (tree pose)\\nJanu Shirasasana (one-legged seated forward bend)\\nPaschimottanasana (two-legged seated forward bend)\\nSetu Bandha Sarvangasana (bridge pose)\\nSarvangasana (shoulder stand)\\nMatsyasana (fish pose)\\nDhanurasana (bow pose)\\nSavasana (corpse pose)\\nPranayama (Breathing)\\nBreathing is a powerful tool for combating stress and anxiety. Here are a few different breathing exercises you can try when you feel stress or anxiety creeping up:\\nDeep breathing\\nNadi Shodhan Pranayama (alternate nostril breathing)\\nBhastrika Pranayama (bellows breathing)\\nUjjayi Pranayama (ocean breathing)\\nBhramari Pranayama (bee breathing)\\nMeditation\\nMeditation helps you calm yourself, grounding you and producing feelings of stability. There are several different types of meditation to choose from, but research has shown that mindful meditations are great for reducing stress and anxiety. Here's a mindful meditation that walks you through progressive relaxation:\\nFind a quiet place where you won't be disturbed and make yourself comfortable. Close your eyes.\\nStarting with your head, tense the muscles in your face and scalp. Hold this as you inhale for a count of eight.\\nOn the exhale, relax your face completely. Unclench your jaw, relax your forehead and eyes, let everything just fall away. Repeat this clenching and relaxing until your face feels completely relaxed.\\nRepeat this process down your entire body: neck, shoulders, chest, abdomen, right arm, right forearm, right hand, left arm, left forearm, left hand, buttocks, right leg, lower right leg, right foot, left leg, left foot.\\nIf you're short on time, you can focus on just your four main muscle groups.\\n\\nMudras\\nMudras can also help you combat stress and anxiety.\\n\\nA mudra is a symbolic or ritual gesture done with the hands and used in combination with Pranayama. They activate our body's potential for healing and growth, stimulating different parts of the body to improve the flow of energy.\\n\\nHere are five mudras I recommend for stress and anxiety:\\nGyan Mudra: Join the tips of your index fingers and thumbs with the other fingers outstretched and together in a relaxed position.\\nAgni Shakti Mudra: Touch all four fingers on each hand to the palms of the same hand (almost in a fist shape). Then, join the tips of the thumbs together.\\nKalesvara Mudra: Bring the tips of the middle fingers together and the first and middle joints of the index fingers together. Then, bring the thumbs together, creating a heart shape, and gently curl the rest of the fingers in. Connect the thumbs to the sternum and reach your elbows out to the side.\\nApan Vayu Mudra: Fold the index fingers to touch the tip to the base of the thumb. Then, bring the tips of the middle and ring fingers to the tips of the thumbs. The pinky finger stays straight and points outward.\\nUttarabodhi Mudra: Interlock the fingers of both hands together and keep the thumbs and index fingers extended and touching. Point the tips of extended index fingers up and the thumbs down.\\nWrapping Up\\nThere's a lot of research that indicates yoga is a wonderful way to reduce stress and anxiety. But we're all different. If you have stress or anxiety that is debilitating, please be sure to reach out to your doctor.\\n\\nIt's also possible that yoga can reveal strong feelings and emotions that you've been suppressing. Practice yoga in a place that makes you feel safe and secure. And don't forget to \\nsign up for a free two-week trial of myYogaTeacher\\n so you can join my next class!"}},{"id":"cl7j9tdhd5fwx0ak7iw7szivc","slug":"what-is-ayurveda-yoga","author":{"name":"Shelly","teacherMytSlug":"shelly-1","pictureUrl":"shelly.jpg"},"title":"What is Ayurveda? How can Ayurveda enhance your Yoga practice ?","createdAt":"2022-09-01T16:37:46.744669+00:00","coverUrl":"lyb6uylxsv5tlqxhezb6.jpg","content":{"text":"What is Ayurveda?\\nIn Sanskrit, Ayurveda means “science of life”\\nAyurveda is one of the oldest known medical practices with roots based in India. It’s an alternative type of medicine that believes in using herbs and lifestyle changes for a healthier and more well balanced life. Ayurveda can truly add years to your life even when you’re suffering from major illnesses like cancer or diabetes. Unlike western medicine that loops us all in together, the practice looks at each person separately & helps to find what your body needs to aid in wellness. For example, an Ayurveda practice can ward off the effects of chemo for someone going through cancer treatments. \\nAyurveda is heavily practiced in India and Nepal, where around 80% of the population report using it. It has survived thousands of years and political values and is currently making its way into western medical practices. \\n\\nWhy should you practice Ayurveda?\\nAyurveda is completely individualized. It believes each person is born with their own health constitution.\\nAyurveda can improve the quality of your daily and overall  life. Just like yoga, Ayurveda is practical for your daily routine because it starts with the routines of your everyday health like a balanced diet, sleep patterns, setting a routine and getting in your vitamins. If you become sick, it targets the root of the issue, not the symptoms. So you can become rebalanced more effectively. \\nAccording to \\nJohn Hopkins\\n, Ayurveda is important because:  “Ayurveda translates to knowledge of life. Based on the idea that disease is due to an imbalance or stress in a person's consciousness, Ayurveda encourages certain lifestyle interventions and natural therapies to regain a balance between the body, mind, spirit, and the environment.”\\n\\nSo how does Ayurveda connect to Yoga?\\nIt is often said that “Ayurveda is considered yoga’s sister science”  Like yoga, Ayurveda uses the same style practices like postures, breathing, mantras and meditation. While some people use yoga to treat physical ailments or mental fatigue, Ayurveda also uses herbal formulas and oils.  Also, just as there are 8 limbs of yoga, there are 8 branches of Ayurveda. The practices are like paternal twins!\\nIn Ayurveda, it is believed that each body has a constitution that falls under three main dosha types. Your constitution will help you discover more about yourself as well as the best kind of yoga for your body and mental health. \\nThe Type of practice that balances each Dosha are as follows: \\nVata - Calming and grounded. Try a \\nrestorative\\n or \\ngentle\\n class. \\nKapa - Stimulating and warm. Try a \\nvinyasa\\n class. \\nPitta - Assertive and intense. Try a \\npower\\n class or \\nashtanga\\n class. \\nWant to know yours? \\nTake this quiz!\\n\n⁠Once you know your dosha, you can find the best asanas for your practice! \\nHow can Ayurveda enhance your Yoga practice\\nYoga and Ayurveda practices are intertwined like tree branches. Quite frankly, connecting the two will create ultimate peace in your life and body.\\nIn the words of Dr. David Frawley, esteemed scholar of Ayurveda, Yoga and Vedanta and director of the American Institute of Vedic Studies:\\n“Using Ayurveda along with Yoga helps us gain complete harmony and balance in body and mind so that we can discover our true self that is one with all. All Yoga teachers should learn the fundamentals of Ayurveda and all Yoga students should seek Ayurvedic guidance to enhance their Yoga practice.” For yoga teachers or those who practice often, it tends to be a lot on our bodies. An Ayurveda practice can help with muscle fatigue, burn out, dehydration and sleep issues.\\nBe Intentional about your “self care”\\nWe can be so focused on the culture of “self care” in our modern lives. We think an expensive coffee or a trip to the salon is what we need for “self care” but if you can be as intentional about your self care practice as you are about your yoga practice, thata Ayurveda. It can be as simple as realizing your body is tired and getting a massage or drinking more water to keep yourself hydrated on a long day. Tuning in to what you need, just like when you set an intention in yoga will help you to achieve a more balanced, happy and healthier life. \\n\\nWhat Yoga Classes pair best with an Ayurveda practice?\\n\\nPranayama and Meditation \\n\\nA pranayama class is great to pair with Ayurveda because pranayama is the science of “self healing” through the breath. It’s an essential part of both a yoga practice and an Ayurveda routine because it promotes physical, mental and emotional wellbeing. \\n\\nAshtanga Yoga\\n\\nAshtanga is a great choice because it forces the yogi to focus on your nervous system. It makes you check in & notice how your body feels and what may be imbalanced. When you discover what’s bothering you, you can apply Ayurvedic techniques to the aliment. \\n\\nKundalini Yoga\\n \\nNo matter what your dosha, kundalini fits all Aryuvedic constitutions. This practice will help you be intentional, set a mantra and meditate. \\n\\nHatha Yoga \\n \\nHatha is actually considered one of the “ Ayurvedic healing modalities. The asanas help all dosha’s to properly align both physically and mentally. \\nNeed help getting started? We’ve got you covered!\\n\\nHere, read about the diet and how to start eating for optimal health.\\n\\nWant to speak with a professional to see if Ayurveda is right for you? \\nContact our staff practitioner! \\n\\nThere’s no time like now to align your practices! If you’re interested in starting an Ayurvedic practice to pair with your yoga practice, all you need to do is look within. Be intentional and listen to your body! It’s had the answers all along! "}}],"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=9b155403-1943-40f9-a343-156b85462499\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(\"9b155403-1943-40f9-a343-156b85462499\")\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=28199357-b298-45f0-be3c-b3be590e2c08\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(\"28199357-b298-45f0-be3c-b3be590e2c08\")\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":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"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":[]},"recommendations_group_class":[{"session_uuid":"75ad1b8b-95f6-4935-930d-cdca5b445037","student_uuid":"e327c088-feba-44f5-97f0-1a7db39ebc4f","teacher_uuid":"9e762297-1079-4495-887c-b41db385a749","teacher_name":"Archana R","teacher_first_name":"Archana","teacher_slug":"archana-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1646054216/teacher/photos/dtxftizggajugd5lnruf.jpg","group_session_name":"Breathing and Meditation","group_session_description":"Meditation stills and calms the mind. Your teacher will guide you to focus on your own breath and then clear your mind from excessive thoughts and distractions. Meditation is a great way to restore energy to a tired mind and help you gain mental focus and clarity.","duration":60,"epoch_time":1664811000000,"local_session_time":"Mon, Oct 3rd, 8:30 AM PDT","no_of_participants":9,"group_session_limit":200,"time":"8:30 AM","target_audience":"All Levels","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2022-10-03","class_page_uuid":"da801afe-ca6f-40d6-8d1e-a0351a842b63","class_type_uuid":"12ab3253-f4d6-4f58-be9c-003ee5e8fb0d","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://res.cloudinary.com/dgerdfai4/image/upload/f_auto,q_70,w_792,h_420,g_auto,c_fill/v1656401531/group-classes/pnwek8ov42ywwrkpjr1q.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Ease stress and boost mental health"],"health_keywords":["blood pressure","anxiety"],"show_book_button":1,"non_member_participants":2,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"breathing-and-meditation","class_page_name":"Breathing and Meditation - By Archana","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Weekdays","day":"Weekdays","days":["Mon","Tue","Wed","Thu","Fri"],"days_full":["Monday","Tuesday","Wednesday","Thursday","Friday"],"slots":[{"uuid":"75ad1b8b-95f6-4935-930d-cdca5b445037","duration":60,"epoch_time":1664811000000,"epoch_end_time":1664814600000,"title":"Today, 8:30 - 9:30 AM","self_booked":0},{"uuid":"4fcbbcad-ca91-48b8-b956-c430217d305f","duration":60,"epoch_time":1664897400000,"epoch_end_time":1664901000000,"title":"Tue, 4th Oct, 8:30 - 9:30 AM","self_booked":0},{"uuid":"ec479c60-ec6d-4a83-8203-ffb1edd662dd","duration":60,"epoch_time":1664983800000,"epoch_end_time":1664987400000,"title":"Wed, 5th Oct, 8:30 - 9:30 AM","self_booked":0},{"uuid":"68bc5879-6bd5-490f-844a-9830db94b04b","duration":60,"epoch_time":1665070200000,"epoch_end_time":1665073800000,"title":"Thu, 6th Oct, 8:30 - 9:30 AM","self_booked":0},{"uuid":"4879c5f5-4457-43e2-9f91-694d4215800d","duration":60,"epoch_time":1665156600000,"epoch_end_time":1665160200000,"title":"Fri, 7th Oct, 8:30 - 9:30 AM","self_booked":0}],"session_time":"8:30 - 9:30 AM"},"in_pref_time":0},{"session_uuid":"23638b33-b022-44d8-8e5a-0f745681c59f","student_uuid":"4e8712eb-ddec-4b05-986d-0e070b6a9865","teacher_uuid":"ffdf8a79-d986-4ab3-8fe8-b28ca7ad6a9c","teacher_name":"Rohan Shroff","teacher_first_name":"Rohan ","teacher_slug":"rohan-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1663072548/teacher/photos/qww2qflht6gf4emjllie.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. Simple kriyas can be included in a daily practice to boost self-confidence and promote vibrant health. Pranamaya focuses on the energy body by use of the breath. \"As the breath moves, so does the mind; when one is steadied, the other too becomes steady.\" (Hatha Yoga Pradipika - 11.2). The breath is the channel between the body and the mind and it enables communication back and forth. It is the medium yogis used to tame and master the mischievous mind. Pranayama forms the foundation to meditation, which helps you attain an emotional calm. This state establishes efficiency and quality in any activity that follows. When one is composed and integrated, one can act better.","duration":60,"epoch_time":1664839800000,"local_session_time":"Mon, Oct 3rd, 4:30 PM PDT","no_of_participants":15,"group_session_limit":200,"time":"4:30 PM","target_audience":"All Levels","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2022-10-03","class_page_uuid":"2c56d9df-ee85-4420-af5b-4fc33f283b7e","class_type_uuid":"f212ded3-e7da-4248-a92a-3553d000ba0b","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://res.cloudinary.com/dgerdfai4/image/upload/f_auto,q_70,w_792,h_420,g_auto,c_fill/v1635831193/workshops/wujptzs9jwmfcfw11fmi.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Advance my yoga practice","Increase strength and flexibility"],"health_keywords":["stress"],"show_book_button":1,"non_member_participants":5,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"kriya-pranayama-and-meditation-by-rohan","class_page_name":"Kriya, Pranayama and Meditation- By Rohan","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Weekdays","day":"Weekdays","days":["Mon","Tue","Wed","Thu","Fri"],"days_full":["Monday","Tuesday","Wednesday","Thursday","Friday"],"slots":[{"uuid":"23638b33-b022-44d8-8e5a-0f745681c59f","duration":60,"epoch_time":1664839800000,"epoch_end_time":1664843400000,"title":"Today, 4:30 - 5:30 PM","self_booked":0},{"uuid":"49f0ed57-1103-49b2-8687-675051389205","duration":60,"epoch_time":1664926200000,"epoch_end_time":1664929800000,"title":"Tue, 4th Oct, 4:30 - 5:30 PM","self_booked":0},{"uuid":"7df0450b-79f5-4055-a098-1f8ebf6b22d6","duration":60,"epoch_time":1665012600000,"epoch_end_time":1665016200000,"title":"Wed, 5th Oct, 4:30 - 5:30 PM","self_booked":0},{"uuid":"d8c20145-c9b3-43f2-bd91-e3cde49e111a","duration":60,"epoch_time":1665099000000,"epoch_end_time":1665102600000,"title":"Thu, 6th Oct, 4:30 - 5:30 PM","self_booked":0},{"uuid":"d2944796-6e08-4fe8-b4a2-75338be5ce73","duration":60,"epoch_time":1665185400000,"epoch_end_time":1665189000000,"title":"Fri, 7th Oct, 4:30 - 5:30 PM","self_booked":0}],"session_time":"4:30 - 5:30 PM"},"in_pref_time":0},{"session_uuid":"bb3d95d5-3c84-42b1-a6ed-0f4e7d3a5663","student_uuid":"966c283b-9897-4a22-8d52-fc5514f37415","teacher_uuid":"1ce0e0c3-33bc-485f-a494-06bfff3b7dda","teacher_name":"Bodhi Abhishek Singh","teacher_first_name":"Bodhi ","teacher_slug":"abhishek-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1658148568/teacher/photos/yhazvsmbnlhpnj7n3zfd.jpg","group_session_name":"Kundalini Yoga -Breathing Movement and Meditation","group_session_description":"In this class we will  practice different methods from ancient India, China and Japan for example Tai chi, Qi gong, kundalini yoga.\nThis class not just for physical level but also for mental, emotional and spiritual level.","duration":60,"epoch_time":1664890200000,"local_session_time":"Tue, Oct 4th, 6:30 AM PDT","no_of_participants":3,"group_session_limit":200,"time":"6:30 AM","target_audience":"All Levels","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2022-10-04","class_page_uuid":"9ba6f9ec-d243-48c2-a3a0-dfe8b71c630d","class_type_uuid":"5a6791e4-7620-42e2-8f2d-71311f7d81bb","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://images.myyogateacher.com/workshop/shutterstock_605622212@1x.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Ease stress and boost mental health","Sleep better"],"health_keywords":[],"show_book_button":1,"non_member_participants":0,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"community_class_Kundalini-Yoga-And-Breathwork_Bodhi-Abhishek-Singh_71c630d","class_page_name":"Kundalini Yoga -Breathing Movement and Meditation","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Tuesday, Thursday & Sunday","day":"Tue, Thu & Sun","days":["Tue","Thu","Sun"],"days_full":["Tuesday","Thursday","Sunday"],"slots":[{"uuid":"bb3d95d5-3c84-42b1-a6ed-0f4e7d3a5663","duration":60,"epoch_time":1664890200000,"epoch_end_time":1664893800000,"title":"Tue, 4th Oct, 6:30 - 7:30 AM","self_booked":0},{"uuid":"4d0285eb-5f2b-4bf0-a006-802c508ada30","duration":60,"epoch_time":1665063000000,"epoch_end_time":1665066600000,"title":"Thu, 6th Oct, 6:30 - 7:30 AM","self_booked":0},{"uuid":"dd8523a5-40dd-4f8d-8840-ca86a3866b18","duration":60,"epoch_time":1665322200000,"epoch_end_time":1665325800000,"title":"Sun, 9th Oct, 6:30 - 7:30 AM","self_booked":0}],"session_time":"6:30 - 7:30 AM"},"in_pref_time":0}]}