Do This, Not That: 10 Yoga Poses to Avoid if You Have Back Pain
A regular yoga routine helps prevent, and even cure, back pain. But only if the routine is full of all the right poses.
If you have a back injury or have had one in the past, some yoga poses cause stress and irritation to the discs and muscles in your back. And yoga is supposed to help, not hurt your body!
This is why, here at myYogaTeacher, we encourage you to do your research before investing in a group yoga class or a private yoga instructor.
An inexperienced yoga instructor may give you the wrong advice or take you through a flow that makes back pain worse.
If you haven’t checked out myYogaTeacher yet, you should! Grab your 2-week free trial here. You’ll have access to tons of online yoga classes, including mine, Yoga for Back Pain. I wanted to make sure you have access to high quality yoga instruction for back pain and back issues.
Just in case you wonder which asanas are prohibited for back pain patients, though, here are 10 poses you should avoid if you have back pain.
1. Bow Pose (Floor)
When done right, bow pose is an excellent way to work your glutes, stretch your shoulders, chest, and thighs and open your heart. But this pose is too intense for people with sensitive backs or back issues.
Plus, it’s too easy to overstretch your back to deepen the pose instead of using your glutes and thighs.
2. Camel Pose
Honestly, any variation of camel pose can be hard on your neck, shoulders, and sacrum. I encourage you to avoid even the easiest variations of this pose if you have any back or neck issues.
If you choose to do any of the modifications for this pose, though, be sure to squeeze your glutes and thighs to help support your lower back and spine.
3. Upward Facing Dog
This is such a beautiful and beneficial pose, that I hate to tell you not to do it.
With the appropriate guidance and instruction, upward facing dog strengthens your glutes and thighs, stretches and lengthens your core, and tones your upper back.
However, it’s easy to do this pose wrong, particularly when it’s part of a vinyasa flow so it’s best to avoid it if you’re having any back pain or have known back issues.
4. Crescent Lunge Twist
I usually encourage spinal twists to ease lower back pain due to menstrual cramps, sore muscles, or to safely increase one’s range of motion. However, if you have bulging or herniated discs, this – and almost any other twisting pose – is dangerous.
Yogis tend to muscle their way into balancing poses such as this one instead of allowing their body to naturally move and stretch to its furthest extent. Muscling your way into any pose is bad and can create even more problems, which is what practicing yoga is supposed to prevent!
5. Boat Pose
Any pose where you’re balancing on your glutes will put at least some pressure on your sacrum and lower spine. Boat pose is no different.
Also, if you don’t have a strong core, you’ll have a tendency to slouch instead of maintaining good posture. This puts even more strain on your lower back region. This pose can be modified by putting your toes or even both your feet flat on the ground.
Or just skip it all together if you’re having back problems.
6. Bridge and Full Wheel
Bridge is often a precursor to doing Full Wheel. Either way, both poses put pressure on the spine and neck. Full Wheel is an advanced pose and requires more extension of the back and more strength in the legs, glutes, and arms.
Bridge can be done safely with back issues, but it doesn’t alleviate back pain. So it’s best to avoid this one as well if you have back pain of any kind.
7. Fish Pose
Ahhhh. The beloved Fish pose!
This pose is awesome if you have mild back pain due to menstrual cramps or overworked muscles. It’s a really nice restorative pose and provides a good upper back stretch.
However, for more serious back issues, you may want to stick to savasana. Fish pose is still a backbend and provides very little support for your hips and sacrum.
8. Shoulder Stand
It may be obvious to you that shoulder stand is a no when you have back issues, but it’s actually a counter pose to many of the poses I’ve listed here.
Shoulder stand can put a lot of undue stress on the cervical spine, which affects the lower spine. This is not the pose for yogis with back issues, weak core muscles, or tight shoulders.
9. Dancer’s Pose
Any version of dancer’s pose is an intense back stretch. It is basically a standing backbend. It’s not entirely off limits if you have mild back pain, but if you feel any pinching at all, stop immediately.
If you do choose to proceed with this pose, be sure to lift from your thighs and glutes, not by pulling more on your foot. You can also use a strap to ease the tension of this pose.
Or skip it all together if you have any sort of back injury.
10. Big Toe Pose
If you’ve performed big toe pose before, you’ll understand why I say this is not the pose to do if you have any kind of back problem or pain.
This pose compresses your side body and can cause your pelvis to tilt backwards, both of which puts a lot of strain and pressure on your lumbar spine. Even doing a modified version of this pose isn’t good for lower back issues.
If you suffer with a back injury or other back issue that continues to cause pain and discomfort, I encourage you to seek out a professional yoga instructor who can help you address those issues in a way that is helpful, not harmful.
Not sure where to start? Please, come see me in my Yoga for Back Pain class! We have students in there who are all ages, from all walks of life, who have had back issues that are now a distant memory! If you’re not a member of myYogaTeacher yet, go ahead and grab your free 2-week trial here! You’ll not only get access to my class but 35+ other group classes every day!
We’re here to help you live your best, fullest, most harmonious life!
Namaste!
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{"slug":"yoga-for-back-pain","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? 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. \n \\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\\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 online group classes\\n for every type of yoga at\\n MyYogaTeacher\\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":"ckxj9p6psv11u0e82wnfnyqjr","slug":"couples-yoga","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"5 Reasons Couples Should Do Yoga Together","createdAt":"2021-12-23T17:57:28.845262+00:00","coverUrl":"zbirsieovqwbzfavztoh.jpg","content":{"text":"It’s not new news that relationships of any kind can be challenging. Sometimes in good ways and sometimes bad, but either way, we grow and learn.\\nFriendships, relationships with parents, siblings, coworkers. Even the very strongest bonds between humans can face obstacles. But our relationships with husbands, wives, domestic partners, boyfriends, or girlfriends often involve more unique challenges than any other type of relationship.\\nRomantic bonds are very special bonds. These relationships require a significant amount of attention and work to be and stay healthy.\\nThere are many types of activities which promote healthy romantic relationship growth and maintenance, and today we’re going to address one of our faves! You guessed it! Yoga. \\nBecause your yoga journey is (or should be) a uniquely personal experience, we feel that couples yoga is perfect for those who are longing to not only grow in their yoga practice together but also become more bonded to one another.\\nCouples yoga builds trust, connection, intimacy, compassion, empathy, and still fosters better physical, mental, and emotional health on an individual basis.\\nIf you’ve never tried a couples yoga class before, MyYogaTeacher is a perfect place to start! We offer private yoga classes with authentic, expert, traditional yoga instructors from the birthplace of yoga, India! You and your partner can experience personalized attention, individual corrections, and a fun, unique yoga class with instructors that you love and trust and who truly care about you and your partner.\\n\\nGet your 2-week free trial here\\n and also get unlimited access to over 42 different group yoga classes! You can get your yoga in from anywhere in the world there’s WiFi!\\nIn the meantime, let’s talk about why we feel couples should do yoga together!\\n\\n\\n1. Yoga is an opportunity to spend time together.\\nIn this busy, chaotic world, couples prioritize their time together less and less. Notice, we didn’t say they \\nhave less time\\n to spend together. Because that’s simply not true.\\nWe make time for what we truly care about the most. \\nMaking your relationship a priority over almost everything else in your life besides your own selfcare and basic needs is the best way to grow and thrive as a couple. You are still very much individual people. But after that, you’re a pair!\\nYoga is the perfect opportunity for \\ncouples\\n to spend time together, prevents distancing, and helps them learn how to better give and take.\\nYoga helps couples create shared moments where they can come together and leave the world behind, create memories, and enjoy their relationship, if only for a brief time in their day.\\n\\n\\n2. Yoga fosters a physical connection.\\nIn a world where we are often met with coldness – blank stares, scowling faces, insincere handshakes, office partitions, and unhappy environments – any chance we get to physically and/or emotionally connect with the warmth and love of our romantic partner is one we should take full advantage of!\\nYoga for couples is a perfect way to connect (or reconnect) physically with your partner.\\nYour skin is your largest organ. When you receive pleasant touches, your brain releases a hormone called oxytocin, which not only lowers feelings of stress, anxiety, and fear but actually helps you build an even stronger emotional bond to your partner.\\nSince touch is an integral part of couples yoga, it makes sense that a regular couples yoga practice will surely strengthen your bond with your romantic partner!\\n\\n\\n3. Couples yoga reduces stress and anxiety.\\nOne of the primary benefits of yoga is stress reduction and relief from anxiety and depression symptoms. \\nAs we’ve discussed, relationships can be stressful. Compromises, disagreements, societal pressures. Being in a romantic relationship requires a certain level of responsibility, which can also be stressful. \\nOn top of that, many people allow the stressors of their work life seep into their personal lives. It’s hard to compartmentalize work life and home life sometimes.\\nExcessive stress and anxiety, if unmanaged, definitely has a negative impact on any relationship, but especially the one with your partner. Couples yoga not only releases oxytocin, a feel good chemical (often called the “love hormone”), yoga allows your body to release other “happiness” hormones.\\nEndorphins, dopamine, and serotonin are all released into the bloodstream during and after your yoga practice. \\nThe connection that comes from doing yoga together plus the mutual release of all of these amazing chemicals helps couples destress, releases anxiety, and allows them to face the world with more peace.\\nThey stay grounded together and lean into each others’ strengths in times of trouble!\\n\\n\\n4. Yoga for couples creates sexual wellbeing and intimacy.\\nIt should come as no surprise that stress and anxiety reduction makes room in your relationship for more intimacy. \\nHowever, couples who are distant, disengaged, out of sync, and have busy lives also usually struggle with maintaining or creating the intimacy and sexual wellbeing many need in their romantic relationships. Additionally, if one or both partners isn’t fit, flexible, or toned, that can affect their self confidence in the bedroom as well as how well they interact physically.\\nCouples yoga (practiced privately) can also include massage, meditation, and mutually beneficial poses that spark intimacy.\\nIt also helps that yoga can be done at home in an area of the house that’s comfortable for you and your partner. Feeling mentally, physically, and emotionally safe is important to creating a healthy sex life, and so if intimacy is your goal, it’s best to practice couples yoga in a place where you both feel very comfortable!\\n\\n\\n5. Couples yoga helps build trust and emotional support.\\nTrust is one of the primary keys to making any relationship work but is especially important to have with your partner. \\nWhen we are romantically involved with another human, we open ourselves up in ways that make us vulnerable. We trust that person to treat us with care, respect, and love when we show them who we truly are.\\nIn this type of partnership, we rely heavily on the emotional support of the other person.\\nCouples yoga requires you to rely partially or entirely on your partner, depending on what pose or poses you’re practicing. The types of poses practiced in couples yoga are often different from those performed in other forms of yoga.\\nIn this process of “letting go,” you will find you and your partner will cling to each other more. The result of this is you and your partner learn more about each other. Strengths, weaknesses, talents, and limitations. \\nNot just physically, but emotionally. \\nWith that knowledge, you both get to create an even deeper bond that allows you both to grow in your practice, your relationship, and as humans in ways you never imagined!\\nAll couples go through ups and downs in their relationship. This is normal! The goal is to have tools to navigate those down times in a way that is not only healthy but brings you closer together. \\nSometimes, you both may just need to do something fun, new, or exciting to make it through those challenging times. Other times, you may need to use couples yoga to reconnect, harmonize, calm down, or build up that much needed trust and emotional support!\\nMyYogaTeacher supports yogis in all walks of life, all ages, all fitness levels. Our yoga teachers always have your wants, needs, and goals in mind during your 1-on-1 and group sessions. \\nWhether you’ve spent your entire life practicing yoga or you haven’t made it to your first forward bend yet, we’d love to see your beautiful face on the mat at MyYogaTeacher! \\nIf you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n\\n\n\n"}},{"id":"ckquzp4pk33gf0b2155crovix","slug":"before-you-meditate","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"10 Things You Should Know Before You Start Meditating","createdAt":"2021-07-08T14:12:47.965022+00:00","coverUrl":"rimflxvurbzhsoxolcr2.jpg","content":{"text":"We all want that experience that experienced meditators talk about.\\nThat magical time when you’re totally and completely relaxed and in a sort of euphoric, beautiful state. It’s calm and quiet. You’re centered and grounded.\\nBut it’s not actual magic.\\nA meditation practice takes...well, practice. It doesn’t come naturally to most people. But the more you do it, the easier it gets, and the more benefit you receive from it.\\n[CTA-DEFAULT]\\nA deep meditation is amazing. But here’s what you should know before starting your journey.\\n1. Don’t expect to have a blank mind.\\nIt is the brain’s natural state to jump from thought to thought to thought. The purpose of meditation isn’t to create a blank mind but to become more aware of the thoughts you’re having and guide your mind back to your meditation practice.\\nMany types of meditation actually emphasize the art of being mindful of thoughts as they arise.\\n2. You don’t need to sit in a particular position.\\nWhile it is often recommended that you sit or lay on the floor or ground, it isn’t necessary. It’s more important to be comfortable and in a place or position that helps you feel grounded. \\nOf note, unless it’s a sleep meditation or body scan meditation, lying down during your meditation practice might not be your best option. Unless you don’t mind falling asleep!\\n3. Meditation comes with health perks.\\nOne of our other instructors discussed this in their article, but we can’t emphasize this enough. Meditation helps reduce stress, blood pressure, anxiety, and depression. It improves sleep, increases feelings of wellbeing and happiness, and boosts the immune system.\\nA regular meditation practice can even help you kick smoking or alcohol addictions to the curb!\\n4. Meditation actually changes your brain.\\nIt’s true, meditation is scientifically proven to alter your brain...in a good way! \\nStudies show that mindfulness practices thicken the prefrontal cortex of the brain which is responsible for things like concentration and awareness. In this case, thicker is a good thing.\\nAlso, meditation is proven to reduce the brain’s fight or flight response. This means your body responds better to stress resulting in lower cortisol levels and better health.\\n5. Lots of famous people you’ve heard of meditate!\\nI’m sure you knew Oprah meditates. That is a given.\\nBut did you know that Paul McCartney, Jerry Seinfield, Howard Stern, Barbara Walters, Bill Gates, Michael Jordan, Will Smith and even Clint Eastwood also meditate?!\\nAnd they don’t mind letting people know about it either. They understand the power of meditating!\\n6. You may not think you’re doing it right the first time.\\nIt’s ok.\\nThe first time you meditate may feel awkward, strange, uncomfortable. It may just feel like you’re doing it wrong.\\nYou may feel like this the second or third or even fourth time. Stick with it. Just like your yoga practice or anything else you want to be better at, the more you practice, the better you’ll get.\\nThe better you get, the more benefits you’ll experience.\\n7. Reflect on how you feel.\\nIt’ll be important, especially during the early days of your practice, to take a step back and reflect on how you feel in between practices.\\nIt is not uncommon to feel bored, discouraged, or distracted during or after a meditation session. Hopefully, as you go, you’ll have more times of feeling happy, energized, relaxed and calm. Either way, take note of how your days and weeks go.\\nYou might be surprised how quickly you start to experience the benefits of meditation.\\n8. You don’t need a mantra, and you don’t have to chant.\\nSome people are wary of meditating because they’re uncomfortable with chanting or having a mantra. They just want to be silent.\\nAnd that’s totally fine.\\nMantras, chanting, and sound are tools many people use to facilitate their meditation practice. But they aren’t necessary to reaping the rewards of one. However, your mind will have a tendency to wander. It’s completely normal. And a mantra, chanting, or even just counting your breaths will help bring your mind back to your practice.\\n9. You can meditate with a purpose or for general health.\\nThere are many types of meditation, but there are many more ways to practice those different types. \\nSome people meditate specifically to ease anxiety, depression, or to reduce their stress levels. Maybe they want to become more grateful, kind, or compassionate. There are plenty of specific reasons for one to meditate.\\nIt’s also completely ok to meditate for wellness. \\n10. You DO have time.\\nYou want to know the truth?\\nWe make time for the things that are important to us. No matter what that is. \\nIncorporating meditation into your daily life doesn’t have to be overwhelming or time-consuming. Even 5 minutes a day can be beneficial. And you’ll probably find that after a while, 5 minutes a day won’t feel like enough and you’ll be more inclined to carve out more time for an even deeper meditation practice.\\nIf you’re new to meditation, start with shorter increments and see how you feel!\\nThere are many ways to learn how to meditate, and the world is your oyster when it comes to all the varieties of meditation practices. It can be hard to choose what’s best for you when you’re new to it.\\nI encourage you to try some of the breathing and meditation classes offered on myYogaTeacher! If you’re a member, you may have already tried some of them. If not, \\nclick here to grab your free 2-week trial\\n! All of the instructors at myYogaTeacher are experts in yoga and meditation and most come from the birthplace of yoga and meditation, India! We’d love for you to have an authentic meditation experience!"}},{"id":"ckshtiffsleug0b3179r9ha5f","slug":"yoga-for-thyroid","author":{"name":"Neelmani","teacherMytSlug":null,"pictureUrl":null},"title":"7 Yoga Poses That Positively Impact Your Thyroid Function","createdAt":"2021-08-18T18:18:01.031661+00:00","coverUrl":"nvq7ezupqfiekkejdf3y.jpg","content":{"text":"Did you know that approximately 20 million Americans suffer with thyroid disorders? Women more than men.\\nThere is probably not a cell in your body that isn’t affected by your thyroid, a little butterfly-shaped gland at the base of your throat. Though it may be little, it is definitely fierce!\\nThe thyroid gland produces hormones that control metabolism (that thing people are always saying makes them fat), muscle and digestive function, bone maintenance, and brain development.\\nThat’s a lot!\\nWhich is exactly why we want to talk about ways therapeutic yoga can help people who suffer from problems with an underactive or overactive thyroid.\\n[CTA-DEFAULT]\\nIn the meantime, I’ll show you some yoga poses that positively impact your thyroid function!\\n1. Shoulder Stand\\nOne of the key benefits of practicing shoulder stand is it brings increased blood flow to the thyroid. Researchers believe circulation to the thyroid gland (or lack of) can play a huge role in whether it is working properly or not.\\nNot to mention, inversion poses increase blood flow to the heart and brain as well!\\nBe mindful of how you feel in this pose, and do not turn your head from side to side. Head and neck should remain in neutral position to prevent injury.\\n\\n\\n2. Plow Pose\\nSimilar to shoulder stand, plow pose stimulates the thyroid and increases circulation to that area of the neck. However, yogis who are overweight or have larger breasts may find this pose too difficult or may struggle to breathe properly. If this happens, slowly lower out of the pose and do a modified version with your feet simply propped up against a wall with a pillow or bolster under your head.\\nIn the modified version, your legs should be straight up with your bottom touching the base of the wall.\\n\\n\\n3. Fish Pose\\nFish pose is an excellent pose for beginners and helps stretch out the muscles of the neck and the thyroid gland, allowing blood to circulate to and through it more easily.\\nThis pose can also be practiced with or without blocks, as seen in the images below! For yogis who do not have a lot of flexibility in their back and shoulders, blocks will make this pose more comfortable and passive versus active.\\n\\n\\n\\n\\n\\n4. Bridge Pose\\nBridge pose is also helpful for stretching out the neck muscles and improving circulation to the thyroid gland. Additionally, this pose is effective in relieving headaches and treating asthma!\\nSimilarly to other poses mentioned above, be mindful of your head and neck placement in this pose. It is not advisable to turn your head while performing bridge pose. Also, if you’re unable to reach your heels, simply reach as far as you are comfortably able to or clasp your hands together underneath you.\\n\\n\\n5. Cobra Pose\\nThis pose is an excellent way to stretch your throat, abdominal muscles, quads, and lower back! Almost any pose that opens up the throat and brings better circulation to the thyroid gland and surrounding tissues is helpful for relieving symptoms of hypo- or hyperthyroidism.\\nIf you’re not familiar with some or all of these poses, be sure to check out my class, Therapeutic Yoga for Thyroid on My Yoga Teacher!\\n\\n\\n6. Upward Bow Pose\\nWhile this pose may be too difficult for beginner yogis, it can be modified and is very beneficial for the thyroid and pituitary glands. It also strengthens the arms, shoulders, and abdominal muscles. This pose not only lengthens the neck muscles around the thyroid but also allows for better circulation to that area.\\n\\n\\n7. Supported Headstand Pose\\nSupported headstand pose is an advanced move, so if you’re unfamiliar with it, maybe skip this one. However, if you’re able to safely perform this pose, it is incredibly helpful! It acts directly on the thyroid gland. \\nThis pose helps bring blood flow to the heart as well as stimulating the brain’s pituitary and pineal glands.\\nSupported headstand pose should not be performed without prior yoga experience and should be performed under the supervision of an experienced teacher for the first time.\\n\\n\\nSigns you may have a problem with your thyroid\\nWhile there are many signs of thyroid dysfunction that can look like symptoms of other things, I thought I’d give you some surefire signs that you might want to see your doctor and have your thyroid tested!\\nSo here you go:\\nUnexplained weight loss or weight gain (or finding it hard to lose or gain weight)\\nExtreme fatigue not related to lack or sleep/rest\\nMemory problems\\nHair loss\\nConstipation\\nDepression\\nFeeling colder than usual\\nIf any of these are troubling you, please reach out to your doctor! And remember that yoga is an excellent complement to traditional medicine for thyroid issues.\\nIf you haven’t checked out My Yoga Teacher yet, I hope you’ll \\ngrab your 2-week free trial\\n and try out as many of the 35+ different group yoga classes they offer! Including mine! It’s such an amazing network of yogis from all walks of life, all fitness levels. And most of the yoga instructors are experienced experts from the birthplace of yoga, India!\\nJoin us 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\\n\\nBeen sitting too long\\n? 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. \n \\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\\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":"cl74jtlu93yyq0ak0ti37gc8g","slug":"yoga-practice-for-women","author":{"name":"Divya","teacherMytSlug":"divya-1","pictureUrl":"divya-1.jpg"},"title":"The Importance of a Yoga practice for Women","createdAt":"2022-08-22T09:21:21.098639+00:00","coverUrl":"llizejqjzzeaxaxii2ey.jpg","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nLegs up the \\nwall \\nallows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat. \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"}},{"id":"cl15mzam56v6p0civ30s56jgb","slug":"yoga-for-menopause","author":{"name":"Sarita","teacherMytSlug":"","pictureUrl":null},"title":"Yoga for Menopause : Why Menopausal Women Benefit From Yoga","createdAt":"2022-03-24T23:39:17.49117+00:00","coverUrl":"ik4av8npvdeyhe4qheep.jpg","content":{"text":"Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.\\nMenopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.\\nDiscussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. \\nDuring menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! \\nAt MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nLearn more below about why menopausal women benefit from a consistent yoga practice!\\n\\n\\nRestorative yoga poses alleviate hot flashes\\nNo one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.\\nYoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. \\nAdditionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!\\n\\n\\nYoga for menopause helps manage decreased hormone symptoms\\nTraditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.\\nUnfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.\\nWhile yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.\\nSymptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.\\n\\n\\nMenopausal women are at increased risk of cardiovascular disease\\nIn an \\narticle from the National Institute of Health\\n, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.\\nIncreasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.\\nYoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!\\n\\n\\nYoga poses for menopause\\nI guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.\\nYoga poses for mood swings\\nForward bend - \\nRelaxes the mind, fights depression and anxiety, calms the nervous system\\nBow pose - \\nOpens up the chest, lifts mood, and stimulates digestive organs\\nCamel pose - \\nHelps you feel safe and secure and aids in working through negative emotions\\nDownward facing dog - \\nIncreases circulation and wakes you up\\nLegs up a wall - \\nReduces fatigue and insomnia, calms the brain and relieves depression\\nYoga poses for hot flashes\\nChild’s pose - \\nCalms the heart rate, cools the body\\nReclining hero pose - \\nRelieves tight muscles that tense up when you’re uncomfortable\\nBridge pose - \\nReduces pain in back and stretches the neck and spine, improves circulation\\nReclining bound angle pose - \\nHelps create hormonal balance from overtaxed adrenal glands\\nWide leg forward bend - \\nLowers heart rate and blood pressure, cooling the body\\nYoga poses for cramps and heavy bleeding\\nSupine twist pose - \\nMassages reproductive organs, relieves tension in those areas\\nChild’s pose - \\nStretch lower back and allows lower abdominal muscles to relax\\nBow pose - \\nStretches out abdominal muscles and opens up reproductive organs\\nCobra pose - \\nStretches out abdominal muscles and puts gentle pressure on lower abdomen\\nHead to knees forward bend - \\n Relieves menstrual cramps, headache, and fatigue\\nTrying any or all of these poses each day you’re experiencing menopausal symptoms is sure to get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.\\nAnd if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!"}}],"blogContent":{"id":"ckpjwhxjk4kvm0c34qj2mmr2f","slug":"yoga-for-back-pain","author":{"name":"Neha","teacherMytSlug":null,"pictureUrl":null},"title":"Do This, Not That: 10 Yoga Poses to Avoid if You Have Back Pain","createdAt":"2021-06-05T15:18:02.896501+00:00","updatedAt":"2022-08-01T06:34:02.32248+00:00","coverUrl":"qmm5qvng3vjs5rggukli.jpg","seoDescription":"Yoga for back pain is a thing! Did you know yoga prevents back pain and can even cure it? Discover more about how in this article.","content":{"text":"A regular yoga routine helps prevent, and even cure, back pain. But only if the routine is full of all the right poses.\\n\\nIf you have a back injury or have had one in the past, some yoga poses cause stress and irritation to the discs and muscles in your back. And yoga is supposed to help, not hurt your body!\\n\\nThis is why, here at myYogaTeacher, we encourage you to do your research before investing in a group yoga class or a private yoga instructor.\\n\\nAn inexperienced yoga instructor may give you the wrong advice or take you through a flow that makes back pain worse.\\n\\nIf you haven’t checked out myYogaTeacher yet, you should! \\nGrab your 2-week free trial here.\\n You’ll have access to tons of online yoga classes, including mine, \\nYoga for Back Pain. \\nI wanted to make sure you have access to high quality yoga instruction for back pain and back issues.\\n\\nJust in case you wonder which asanas are prohibited for back pain patients, though, here are 10 poses you should avoid if you have back pain.\\n\\n1. Bow Pose (Floor)\\n\\nWhen done right, bow pose is an excellent way to work your glutes, stretch your shoulders, chest, and thighs and open your heart. But this pose is too intense for people with sensitive backs or back issues.\\n\\nPlus, it’s too easy to overstretch your back to deepen the pose instead of using your glutes and thighs.\\n\\n\\n\\n\\n\\n\\n2. Camel Pose\\n\\nHonestly, any variation of camel pose can be hard on your neck, shoulders, and sacrum. I encourage you to avoid even the easiest variations of this pose if you have any back or neck issues.\\n\\nIf you choose to do any of the modifications for this pose, though, be sure to squeeze your glutes and thighs to help support your lower back and spine.\\n\\n\\n\\n\\n\\n\\n3. Upward Facing Dog\\n\\nThis is such a beautiful and beneficial pose, that I hate to tell you not to do it. \\n\\nWith the appropriate guidance and instruction, upward facing dog strengthens your glutes and thighs, stretches and lengthens your core, and tones your upper back.\\n\\nHowever, it’s easy to do this pose wrong, particularly when it’s part of a vinyasa flow so it’s best to avoid it if you’re having any back pain or have known back issues.\\n\\n\\n\\n\\n\\n\\n4. Crescent Lunge Twist\\n\\nI usually encourage spinal twists to ease lower back pain due to menstrual cramps, sore muscles, or to safely increase one’s range of motion. However, if you have bulging or herniated discs, this – and almost any other twisting pose – is dangerous.\\n\\nYogis tend to muscle their way into balancing poses such as this one instead of allowing their body to naturally move and stretch to its furthest extent. Muscling your way into any pose is bad and can create even more problems, which is what practicing yoga is supposed to prevent!\\n\\n\\n5. Boat Pose\\n\\nAny pose where you’re balancing on your glutes will put at least some pressure on your sacrum and lower spine. Boat pose is no different.\\n\\nAlso, if you don’t have a strong core, you’ll have a tendency to slouch instead of maintaining good posture. This puts even more strain on your lower back region. This pose can be modified by putting your toes or even both your feet flat on the ground.\\nOr just skip it all together if you’re having back problems.\\n\\n\\n\\n\\n\\n\\n\\n\\n6. Bridge and Full Wheel\\n\\nBridge is often a precursor to doing Full Wheel. Either way, both poses put pressure on the spine and neck. Full Wheel is an advanced pose and requires more extension of the back and more strength in the legs, glutes, and arms.\\nBridge can be done safely with back issues, but it doesn’t alleviate back pain. So it’s best to avoid this one as well if you have back pain of any kind.\\n\\n\\n\\n\\n\\n\\n\\n\\n7. Fish Pose\\n\\nAhhhh. The beloved Fish pose! \\n\\nThis pose is awesome if you have mild back pain due to menstrual cramps or overworked muscles. It’s a really nice\\n restorative\\n pose and provides a good upper back stretch.\\n\\nHowever, for more serious back issues, you may want to stick to savasana. Fish pose is still a backbend and provides very little support for your hips and sacrum.\\n\\n\\n\\n\\n\\n8. Shoulder Stand\\n\\nIt may be obvious to you that shoulder stand is a no when you have back issues, but it’s actually a counter pose to many of the poses I’ve listed here.\\n\\nShoulder stand can put a lot of undue stress on the cervical spine, which affects the lower spine. This is not the pose for yogis with back issues, weak core muscles, or tight shoulders.\\n\\n\\n\\n\\n9. Dancer’s Pose\\n\\nAny version of \\ndancer’s pose\\n is an intense back stretch. It is basically a standing backbend. It’s not entirely off limits if you have mild back pain, but if you feel any pinching at all, stop immediately.\\n\\nIf you do choose to proceed with this pose, be sure to lift from your thighs and glutes, not by pulling more on your foot. You can also use a strap to ease the tension of this pose.\\n\\nOr skip it all together if you have any sort of back injury.\\n\\n\\n\\n\\n\\n\\n10. Big Toe Pose\\n\\nIf you’ve performed big toe pose before, you’ll understand why I say this is not the pose to do if you have any kind of back problem or pain.\\n\\nThis pose compresses your side body and can cause your pelvis to tilt backwards, both of which puts a lot of strain and pressure on your lumbar spine. Even doing a modified version of this pose isn’t good for lower back issues.\\n\\n\\n\\n\\nIf you suffer with a back injury or other back issue that continues to cause pain and discomfort, I encourage you to seek out a professional yoga instructor who can help you address those issues in a way that is helpful, not harmful.\\n\\nNot sure where to start? Please, \\ncome see me in my Yoga for Back Pain class!\\n We have students in there who are all ages, from all walks of life, who have had back issues that are now a distant memory! \\nIf you’re not a member of myYogaTeacher yet, go ahead and grab your free 2-week trial here!\\n You’ll not only get access to my class but 35+ other group classes every day!\\n\\nWe’re here to help you live your best, fullest, most harmonious life!\\n\\nNamaste!\\n\\n","html":"<p>A regular yoga routine helps prevent, and even cure, back pain. But only if the routine is full of all the right poses.</p><p></p><p>If you have a back injury or have had one in the past, some yoga poses cause stress and irritation to the discs and muscles in your back. And yoga is supposed to help, not hurt your body!</p><p></p><p>This is why, here at myYogaTeacher, we encourage you to do your research before investing in a group yoga class or a private yoga instructor.</p><p></p><p>An inexperienced yoga instructor may give you the wrong advice or take you through a flow that makes back pain worse.</p><p></p><p>If you haven’t checked out myYogaTeacher yet, you should! <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">Grab your 2-week free trial here.</a> You’ll have access to tons of online yoga classes, including mine, <a target='_blank' title=\"https://www.myyogateacher.com/group_classes/yoga-for-back-health-by-neha-and-priyanka\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-back-health-by-neha-and-priyanka\">Yoga for Back Pain. </a>I wanted to make sure you have access to high quality yoga instruction for back pain and back issues.</p><p></p><p>Just in case you wonder which asanas are prohibited for back pain patients, though, here are 10 poses you should avoid if you have back pain.</p><p></p><h2>1. Bow Pose (Floor)</h2><p></p><p>When done right, bow pose is an excellent way to work your glutes, stretch your shoulders, chest, and thighs and open your heart. But this pose is too intense for people with sensitive backs or back issues.</p><p></p><p>Plus, it’s too easy to overstretch your back to deepen the pose instead of using your glutes and thighs.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/dxu8nmSX2pgZVLh4K3Gw\" alt=\"Bow Pose\" title=\"_DSC8258.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>2. Camel Pose</h2><p></p><p>Honestly, any variation of camel pose can be hard on your neck, shoulders, and sacrum. I encourage you to avoid even the easiest variations of this pose if you have any back or neck issues.</p><p></p><p>If you choose to do any of the modifications for this pose, though, be sure to squeeze your glutes and thighs to help support your lower back and spine.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:5610,height:3740/OorRPVUbQZNzltmbYtRT\" alt=\"Camel Pose\" title=\"shutterstock_1033858630.jpg\" width=\"5610\" height=\"3740\" /><p></p><p></p><p></p><h2>3. Upward Facing Dog</h2><p></p><p>This is such a beautiful and beneficial pose, that I hate to tell you not to do it. </p><p></p><p>With the appropriate guidance and instruction, upward facing dog strengthens your glutes and thighs, stretches and lengthens your core, and tones your upper back.</p><p></p><p>However, it’s easy to do this pose wrong, particularly when it’s part of a vinyasa flow so it’s best to avoid it if you’re having any back pain or have known back issues.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/rpL2Y2g6RieeUFbySwGX\" alt=\"Upward Facing Dog\" title=\"_DSC7603.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>4. Crescent Lunge Twist</h2><p></p><p>I usually encourage spinal twists to ease lower back pain due to menstrual cramps, sore muscles, or to safely increase one’s range of motion. However, if you have bulging or herniated discs, this – and almost any other twisting pose – is dangerous.</p><p></p><p>Yogis tend to muscle their way into balancing poses such as this one instead of allowing their body to naturally move and stretch to its furthest extent. Muscling your way into any pose is bad and can create even more problems, which is what practicing yoga is supposed to prevent!</p><img src=\"https://media.graphcms.com/resize=width:2121,height:1414/x7phIsEoQXyO85NiiPCB\" alt=\"Crescent Lunge Twist\" title=\"iStock-494388284.jpg\" width=\"2121\" height=\"1414\" /><p></p><h2>5. Boat Pose</h2><p></p><p>Any pose where you’re balancing on your glutes will put at least some pressure on your sacrum and lower spine. Boat pose is no different.</p><p></p><p>Also, if you don’t have a strong core, you’ll have a tendency to slouch instead of maintaining good posture. This puts even more strain on your lower back region. This pose can be modified by putting your toes or even both your feet flat on the ground.</p><p>Or just skip it all together if you’re having back problems.</p><p></p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/BbvAo4pmSl2zzGDOveDC\" alt=\"Boat Pose\" title=\"_DSC7722.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>6. Bridge and Full Wheel</h2><p></p><p>Bridge is often a precursor to doing Full Wheel. Either way, both poses put pressure on the spine and neck. Full Wheel is an advanced pose and requires more extension of the back and more strength in the legs, glutes, and arms.</p><p>Bridge can be done safely with back issues, but it doesn’t alleviate back pain. So it’s best to avoid this one as well if you have back pain of any kind.</p><p></p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/2HlfVie6THqgkNSX9NZf\" alt=\"Bridge and Full Wheel\" title=\"_DSC7687.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>7. Fish Pose</h2><p></p><p>Ahhhh. The beloved Fish pose! </p><p></p><p>This pose is awesome if you have mild back pain due to menstrual cramps or overworked muscles. It’s a really nice<a target='_blank' title=\"https://myyogateacher.com/yoga-online-classes/restorative-yoga\" href=\"https://myyogateacher.com/yoga-online-classes/restorative-yoga\"> restorative</a> pose and provides a good upper back stretch.</p><p></p><p>However, for more serious back issues, you may want to stick to savasana. Fish pose is still a backbend and provides very little support for your hips and sacrum.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/bO8GMUKwTKairQYUd3vm\" alt=\"Fish Pose\" title=\"_DSC8230.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><h2>8. Shoulder Stand</h2><p></p><p>It may be obvious to you that shoulder stand is a no when you have back issues, but it’s actually a counter pose to many of the poses I’ve listed here.</p><p></p><p>Shoulder stand can put a lot of undue stress on the cervical spine, which affects the lower spine. This is not the pose for yogis with back issues, weak core muscles, or tight shoulders.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1000,height:667/tcAnxGlQruxOUfHYm8Rw\" alt=\"Shoulder Stand Pose\" title=\"supported-shoulderstand-yoga-pose.jpg\" width=\"1000\" height=\"667\" /><p></p><h2>9. Dancer’s Pose</h2><p></p><p>Any version of <a target='_blank' title=\"https://myyogateacher.com/articles/yoga-and-dance-go-hand-in-hand\" href=\"https://myyogateacher.com/articles/yoga-and-dance-go-hand-in-hand\">dancer’s pose</a> is an intense back stretch. It is basically a standing backbend. It’s not entirely off limits if you have mild back pain, but if you feel any pinching at all, stop immediately.</p><p></p><p>If you do choose to proceed with this pose, be sure to lift from your thighs and glutes, not by pulling more on your foot. You can also use a strap to ease the tension of this pose.</p><p></p><p>Or skip it all together if you have any sort of back injury.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/yKZM7ad7QZib2nT3kT4C\" alt=\"Dancer Pose\" title=\"_DSC7836.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>10. Big Toe Pose</h2><p></p><p>If you’ve performed big toe pose before, you’ll understand why I say this is not the pose to do if you have any kind of back problem or pain.</p><p></p><p>This pose compresses your side body and can cause your pelvis to tilt backwards, both of which puts a lot of strain and pressure on your lumbar spine. Even doing a modified version of this pose isn’t good for lower back issues.</p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/7BThNX7sTl6RYiAkkKuD\" alt=\"Big Toe Pose\" title=\"_DSC7835.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p>If you suffer with a back injury or other back issue that continues to cause pain and discomfort, I encourage you to seek out a professional yoga instructor who can help you address those issues in a way that is helpful, not harmful.</p><p></p><p>Not sure where to start? Please, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-back-pain-by-neha-and-priyanka\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-back-pain-by-neha-and-priyanka\">come see me in my Yoga for Back Pain class!</a> We have students in there who are all ages, from all walks of life, who have had back issues that are now a distant memory! <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">If you’re not a member of myYogaTeacher yet, go ahead and grab your free 2-week trial here!</a> You’ll not only get access to my class but 35+ other group classes every day!</p><p></p><p>We’re here to help you live your best, fullest, most harmonious life!</p><p></p><p>Namaste!</p><p></p><p></p>"},"category":["therapy","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>A regular yoga routine helps prevent, and even cure, back pain. But only if the routine is full of all the right poses.</p><p></p><p>If you have a back injury or have had one in the past, some yoga poses cause stress and irritation to the discs and muscles in your back. And yoga is supposed to help, not hurt your body!</p><p></p><p>This is why, here at myYogaTeacher, we encourage you to do your research before investing in a group yoga class or a private yoga instructor.</p><p></p><p>An inexperienced yoga instructor may give you the wrong advice or take you through a flow that makes back pain worse.</p><p></p><p>If you haven’t checked out myYogaTeacher yet, you should! <a\n class=\"inline-cta\"\n id=5ebea801-a57e-4dc9-ab57-ab21aa67dbe9\n href=\"/signup?utm_source=MYT__article&utm_medium=ckpjwhxjk4kvm0c34qj2mmr2f&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Do This, Not That: 10 Yoga Poses to Avoid if You Have Back Pain&entity_slug=yoga-for-back-pain&page_or_popup=/articles/yoga-for-back-pain&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n onclick=trigger_mixpanel_sign_up_cta(\"5ebea801-a57e-4dc9-ab57-ab21aa67dbe9\")\n title=\"https://www.myyogateacher.com/\" \n data-title=\"Do This, Not That: 10 Yoga Poses to Avoid if You Have Back Pain\"\n data-slug=\"yoga-for-back-pain\"\n <u>Grab your 2-week free trial here.</a></u> \n </a> You’ll have access to tons of online yoga classes, including mine, <a target='_blank' title=\"https://www.myyogateacher.com/group_classes/yoga-for-back-health-by-neha-and-priyanka\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-back-health-by-neha-and-priyanka\">Yoga for Back Pain. </a>I wanted to make sure you have access to high quality yoga instruction for back pain and back issues.</p><p></p><p>Just in case you wonder which asanas are prohibited for back pain patients, though, here are 10 poses you should avoid if you have back pain.</p><p></p><h2>1. Bow Pose (Floor)</h2><p></p><p>When done right, bow pose is an excellent way to work your glutes, stretch your shoulders, chest, and thighs and open your heart. But this pose is too intense for people with sensitive backs or back issues.</p><p></p><p>Plus, it’s too easy to overstretch your back to deepen the pose instead of using your glutes and thighs.</p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/dxu8nmSX2pgZVLh4K3Gw\" \n alt=\"Bow Pose\"\n title=\"Bow Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/dxu8nmSX2pgZVLh4K3Gw\"\n alt=\"Bow Pose\"\n title=\"Bow Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/dxu8nmSX2pgZVLh4K3Gw\"\n alt=\"Bow Pose\"\n title=\"Bow Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p></p><h2>2. Camel Pose</h2><p></p><p>Honestly, any variation of camel pose can be hard on your neck, shoulders, and sacrum. I encourage you to avoid even the easiest variations of this pose if you have any back or neck issues.</p><p></p><p>If you choose to do any of the modifications for this pose, though, be sure to squeeze your glutes and thighs to help support your lower back and spine.</p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:5610,height:3740/OorRPVUbQZNzltmbYtRT\" \n alt=\"Camel Pose\"\n title=\"Camel Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5610,height:3740/OorRPVUbQZNzltmbYtRT\"\n alt=\"Camel Pose\"\n title=\"Camel Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5610,height:3740/OorRPVUbQZNzltmbYtRT\"\n alt=\"Camel Pose\"\n title=\"Camel Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p></p><h2>3. Upward Facing Dog</h2><p></p><p>This is such a beautiful and beneficial pose, that I hate to tell you not to do it. </p><p></p><p>With the appropriate guidance and instruction, upward facing dog strengthens your glutes and thighs, stretches and lengthens your core, and tones your upper back.</p><p></p><p>However, it’s easy to do this pose wrong, particularly when it’s part of a vinyasa flow so it’s best to avoid it if you’re having any back pain or have known back issues.</p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/rpL2Y2g6RieeUFbySwGX\" \n alt=\"Upward Facing Dog\"\n title=\"Upward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/rpL2Y2g6RieeUFbySwGX\"\n alt=\"Upward Facing Dog\"\n title=\"Upward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/rpL2Y2g6RieeUFbySwGX\"\n alt=\"Upward Facing Dog\"\n title=\"Upward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p></p><h2>4. Crescent Lunge Twist</h2><p></p><p>I usually encourage spinal twists to ease lower back pain due to menstrual cramps, sore muscles, or to safely increase one’s range of motion. However, if you have bulging or herniated discs, this – and almost any other twisting pose – is dangerous.</p><p></p><p>Yogis tend to muscle their way into balancing poses such as this one instead of allowing their body to naturally move and stretch to its furthest extent. Muscling your way into any pose is bad and can create even more problems, which is what practicing yoga is supposed to prevent!</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:2121,height:1414/x7phIsEoQXyO85NiiPCB\" \n alt=\"Crescent Lunge Twist\"\n title=\"Crescent Lunge Twist\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2121,height:1414/x7phIsEoQXyO85NiiPCB\"\n alt=\"Crescent Lunge Twist\"\n title=\"Crescent Lunge Twist\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2121,height:1414/x7phIsEoQXyO85NiiPCB\"\n alt=\"Crescent Lunge Twist\"\n title=\"Crescent Lunge Twist\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><h2>5. Boat Pose</h2><p></p><p>Any pose where you’re balancing on your glutes will put at least some pressure on your sacrum and lower spine. Boat pose is no different.</p><p></p><p>Also, if you don’t have a strong core, you’ll have a tendency to slouch instead of maintaining good posture. This puts even more strain on your lower back region. This pose can be modified by putting your toes or even both your feet flat on the ground.</p><p>Or just skip it all together if you’re having back problems.</p><p></p><p></p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/BbvAo4pmSl2zzGDOveDC\" \n alt=\"Boat Pose\"\n title=\"Boat Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/BbvAo4pmSl2zzGDOveDC\"\n alt=\"Boat Pose\"\n title=\"Boat Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/BbvAo4pmSl2zzGDOveDC\"\n alt=\"Boat Pose\"\n title=\"Boat Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p></p><h2>6. Bridge and Full Wheel</h2><p></p><p>Bridge is often a precursor to doing Full Wheel. Either way, both poses put pressure on the spine and neck. Full Wheel is an advanced pose and requires more extension of the back and more strength in the legs, glutes, and arms.</p><p>Bridge can be done safely with back issues, but it doesn’t alleviate back pain. So it’s best to avoid this one as well if you have back pain of any kind.</p><p></p><p></p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/2HlfVie6THqgkNSX9NZf\" \n alt=\"Bridge and Full Wheel\"\n title=\"Bridge and Full Wheel\"\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:4024/2HlfVie6THqgkNSX9NZf\"\n alt=\"Bridge and Full Wheel\"\n title=\"Bridge and Full Wheel\"\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:4024/2HlfVie6THqgkNSX9NZf\"\n alt=\"Bridge and Full Wheel\"\n title=\"Bridge and Full Wheel\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p></p><h2>7. Fish Pose</h2><p></p><p>Ahhhh. The beloved Fish pose! </p><p></p><p>This pose is awesome if you have mild back pain due to menstrual cramps or overworked muscles. It’s a really nice<a target='_blank' title=\"https://myyogateacher.com/yoga-online-classes/restorative-yoga\" href=\"https://myyogateacher.com/yoga-online-classes/restorative-yoga\"> restorative</a> pose and provides a good upper back stretch.</p><p></p><p>However, for more serious back issues, you may want to stick to savasana. Fish pose is still a backbend and provides very little support for your hips and sacrum.</p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/bO8GMUKwTKairQYUd3vm\" \n alt=\"Fish Pose\"\n title=\"Fish Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/bO8GMUKwTKairQYUd3vm\"\n alt=\"Fish Pose\"\n title=\"Fish Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/bO8GMUKwTKairQYUd3vm\"\n alt=\"Fish Pose\"\n title=\"Fish Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><h2>8. Shoulder Stand</h2><p></p><p>It may be obvious to you that shoulder stand is a no when you have back issues, but it’s actually a counter pose to many of the poses I’ve listed here.</p><p></p><p>Shoulder stand can put a lot of undue stress on the cervical spine, which affects the lower spine. This is not the pose for yogis with back issues, weak core muscles, or tight shoulders.</p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1000,height:667/tcAnxGlQruxOUfHYm8Rw\" \n alt=\"Shoulder Stand Pose\"\n title=\"Shoulder Stand Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1000,height:667/tcAnxGlQruxOUfHYm8Rw\"\n alt=\"Shoulder Stand Pose\"\n title=\"Shoulder Stand Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1000,height:667/tcAnxGlQruxOUfHYm8Rw\"\n alt=\"Shoulder Stand Pose\"\n title=\"Shoulder Stand Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><h2>9. Dancer’s Pose</h2><p></p><p>Any version of <a target='_blank' title=\"https://myyogateacher.com/articles/yoga-and-dance-go-hand-in-hand\" href=\"https://myyogateacher.com/articles/yoga-and-dance-go-hand-in-hand\">dancer’s pose</a> is an intense back stretch. It is basically a standing backbend. It’s not entirely off limits if you have mild back pain, but if you feel any pinching at all, stop immediately.</p><p></p><p>If you do choose to proceed with this pose, be sure to lift from your thighs and glutes, not by pulling more on your foot. You can also use a strap to ease the tension of this pose.</p><p></p><p>Or skip it all together if you have any sort of back injury.</p><p></p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6048,height:4024/yKZM7ad7QZib2nT3kT4C\" \n alt=\"Dancer Pose\"\n title=\"Dancer Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/yKZM7ad7QZib2nT3kT4C\"\n alt=\"Dancer Pose\"\n title=\"Dancer Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/yKZM7ad7QZib2nT3kT4C\"\n alt=\"Dancer Pose\"\n title=\"Dancer Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p></p><h2>10. Big Toe Pose</h2><p></p><p>If you’ve performed big toe pose before, you’ll understand why I say this is not the pose to do if you have any kind of back problem or pain.</p><p></p><p>This pose compresses your side body and can cause your pelvis to tilt backwards, both of which puts a lot of strain and pressure on your lumbar spine. Even doing a modified version of this pose isn’t good for lower back issues.</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:6048,height:4024/7BThNX7sTl6RYiAkkKuD\" \n alt=\"Big Toe Pose\"\n title=\"Big Toe Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/7BThNX7sTl6RYiAkkKuD\"\n alt=\"Big Toe Pose\"\n title=\"Big Toe Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6048,height:4024/7BThNX7sTl6RYiAkkKuD\"\n alt=\"Big Toe Pose\"\n title=\"Big Toe Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><p></p><p>If you suffer with a back injury or other back issue that continues to cause pain and discomfort, I encourage you to seek out a professional yoga instructor who can help you address those issues in a way that is helpful, not harmful.</p><p></p><p>Not sure where to start? Please, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-back-pain-by-neha-and-priyanka\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-back-pain-by-neha-and-priyanka\">come see me in my Yoga for Back Pain class!</a> We have students in there who are all ages, from all walks of life, who have had back issues that are now a distant memory! <a\n class=\"inline-cta\"\n id=6a7ae3f7-76d4-49bf-8b13-5daafbd533ad\n href=\"/signup?utm_source=MYT__article&utm_medium=ckpjwhxjk4kvm0c34qj2mmr2f&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Do This, Not That: 10 Yoga Poses to Avoid if You Have Back Pain&entity_slug=yoga-for-back-pain&page_or_popup=/articles/yoga-for-back-pain&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n onclick=trigger_mixpanel_sign_up_cta(\"6a7ae3f7-76d4-49bf-8b13-5daafbd533ad\")\n title=\"https://www.myyogateacher.com/\" \n data-title=\"Do This, Not That: 10 Yoga Poses to Avoid if You Have Back Pain\"\n data-slug=\"yoga-for-back-pain\"\n <u>If you’re not a member of myYogaTeacher yet, go ahead and grab your free 2-week trial here!</a></u> \n </a> You’ll not only get access to my class but 35+ other group classes every day!</p><p></p><p>We’re here to help you live your best, fullest, most harmonious life!</p><p></p><p>Namaste!</p><p></p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-back-pain","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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Did you know yoga prevents back pain and can even cure it? Discover more about how in this article.","content":{"text":"A regular yoga routine helps prevent, and even cure, back pain. But only if the routine is full of all the right poses.\\n\\nIf you have a back injury or have had one in the past, some yoga poses cause stress and irritation to the discs and muscles in your back. And yoga is supposed to help, not hurt your body!\\n\\nThis is why, here at myYogaTeacher, we encourage you to do your research before investing in a group yoga class or a private yoga instructor.\\n\\nAn inexperienced yoga instructor may give you the wrong advice or take you through a flow that makes back pain worse.\\n\\nIf you haven’t checked out myYogaTeacher yet, you should! \\nGrab your 2-week free trial here.\\n You’ll have access to tons of online yoga classes, including mine, \\nYoga for Back Pain. \\nI wanted to make sure you have access to high quality yoga instruction for back pain and back issues.\\n\\nJust in case you wonder which asanas are prohibited for back pain patients, though, here are 10 poses you should avoid if you have back pain.\\n\\n1. Bow Pose (Floor)\\n\\nWhen done right, bow pose is an excellent way to work your glutes, stretch your shoulders, chest, and thighs and open your heart. But this pose is too intense for people with sensitive backs or back issues.\\n\\nPlus, it’s too easy to overstretch your back to deepen the pose instead of using your glutes and thighs.\\n\\n\\n\\n\\n\\n\\n2. Camel Pose\\n\\nHonestly, any variation of camel pose can be hard on your neck, shoulders, and sacrum. I encourage you to avoid even the easiest variations of this pose if you have any back or neck issues.\\n\\nIf you choose to do any of the modifications for this pose, though, be sure to squeeze your glutes and thighs to help support your lower back and spine.\\n\\n\\n\\n\\n\\n\\n3. Upward Facing Dog\\n\\nThis is such a beautiful and beneficial pose, that I hate to tell you not to do it. \\n\\nWith the appropriate guidance and instruction, upward facing dog strengthens your glutes and thighs, stretches and lengthens your core, and tones your upper back.\\n\\nHowever, it’s easy to do this pose wrong, particularly when it’s part of a vinyasa flow so it’s best to avoid it if you’re having any back pain or have known back issues.\\n\\n\\n\\n\\n\\n\\n4. Crescent Lunge Twist\\n\\nI usually encourage spinal twists to ease lower back pain due to menstrual cramps, sore muscles, or to safely increase one’s range of motion. However, if you have bulging or herniated discs, this – and almost any other twisting pose – is dangerous.\\n\\nYogis tend to muscle their way into balancing poses such as this one instead of allowing their body to naturally move and stretch to its furthest extent. Muscling your way into any pose is bad and can create even more problems, which is what practicing yoga is supposed to prevent!\\n\\n\\n5. Boat Pose\\n\\nAny pose where you’re balancing on your glutes will put at least some pressure on your sacrum and lower spine. Boat pose is no different.\\n\\nAlso, if you don’t have a strong core, you’ll have a tendency to slouch instead of maintaining good posture. This puts even more strain on your lower back region. This pose can be modified by putting your toes or even both your feet flat on the ground.\\nOr just skip it all together if you’re having back problems.\\n\\n\\n\\n\\n\\n\\n\\n\\n6. Bridge and Full Wheel\\n\\nBridge is often a precursor to doing Full Wheel. Either way, both poses put pressure on the spine and neck. Full Wheel is an advanced pose and requires more extension of the back and more strength in the legs, glutes, and arms.\\nBridge can be done safely with back issues, but it doesn’t alleviate back pain. So it’s best to avoid this one as well if you have back pain of any kind.\\n\\n\\n\\n\\n\\n\\n\\n\\n7. Fish Pose\\n\\nAhhhh. The beloved Fish pose! \\n\\nThis pose is awesome if you have mild back pain due to menstrual cramps or overworked muscles. It’s a really nice\\n restorative\\n pose and provides a good upper back stretch.\\n\\nHowever, for more serious back issues, you may want to stick to savasana. Fish pose is still a backbend and provides very little support for your hips and sacrum.\\n\\n\\n\\n\\n\\n8. Shoulder Stand\\n\\nIt may be obvious to you that shoulder stand is a no when you have back issues, but it’s actually a counter pose to many of the poses I’ve listed here.\\n\\nShoulder stand can put a lot of undue stress on the cervical spine, which affects the lower spine. This is not the pose for yogis with back issues, weak core muscles, or tight shoulders.\\n\\n\\n\\n\\n9. Dancer’s Pose\\n\\nAny version of \\ndancer’s pose\\n is an intense back stretch. It is basically a standing backbend. It’s not entirely off limits if you have mild back pain, but if you feel any pinching at all, stop immediately.\\n\\nIf you do choose to proceed with this pose, be sure to lift from your thighs and glutes, not by pulling more on your foot. You can also use a strap to ease the tension of this pose.\\n\\nOr skip it all together if you have any sort of back injury.\\n\\n\\n\\n\\n\\n\\n10. Big Toe Pose\\n\\nIf you’ve performed big toe pose before, you’ll understand why I say this is not the pose to do if you have any kind of back problem or pain.\\n\\nThis pose compresses your side body and can cause your pelvis to tilt backwards, both of which puts a lot of strain and pressure on your lumbar spine. Even doing a modified version of this pose isn’t good for lower back issues.\\n\\n\\n\\n\\nIf you suffer with a back injury or other back issue that continues to cause pain and discomfort, I encourage you to seek out a professional yoga instructor who can help you address those issues in a way that is helpful, not harmful.\\n\\nNot sure where to start? Please, \\ncome see me in my Yoga for Back Pain class!\\n We have students in there who are all ages, from all walks of life, who have had back issues that are now a distant memory! \\nIf you’re not a member of myYogaTeacher yet, go ahead and grab your free 2-week trial here!\\n You’ll not only get access to my class but 35+ other group classes every day!\\n\\nWe’re here to help you live your best, fullest, most harmonious life!\\n\\nNamaste!\\n\\n","html":"<p>A regular yoga routine helps prevent, and even cure, back pain. But only if the routine is full of all the right poses.</p><p></p><p>If you have a back injury or have had one in the past, some yoga poses cause stress and irritation to the discs and muscles in your back. And yoga is supposed to help, not hurt your body!</p><p></p><p>This is why, here at myYogaTeacher, we encourage you to do your research before investing in a group yoga class or a private yoga instructor.</p><p></p><p>An inexperienced yoga instructor may give you the wrong advice or take you through a flow that makes back pain worse.</p><p></p><p>If you haven’t checked out myYogaTeacher yet, you should! <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">Grab your 2-week free trial here.</a> You’ll have access to tons of online yoga classes, including mine, <a target='_blank' title=\"https://www.myyogateacher.com/group_classes/yoga-for-back-health-by-neha-and-priyanka\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-back-health-by-neha-and-priyanka\">Yoga for Back Pain. </a>I wanted to make sure you have access to high quality yoga instruction for back pain and back issues.</p><p></p><p>Just in case you wonder which asanas are prohibited for back pain patients, though, here are 10 poses you should avoid if you have back pain.</p><p></p><h2>1. Bow Pose (Floor)</h2><p></p><p>When done right, bow pose is an excellent way to work your glutes, stretch your shoulders, chest, and thighs and open your heart. But this pose is too intense for people with sensitive backs or back issues.</p><p></p><p>Plus, it’s too easy to overstretch your back to deepen the pose instead of using your glutes and thighs.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/dxu8nmSX2pgZVLh4K3Gw\" alt=\"Bow Pose\" title=\"_DSC8258.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>2. Camel Pose</h2><p></p><p>Honestly, any variation of camel pose can be hard on your neck, shoulders, and sacrum. I encourage you to avoid even the easiest variations of this pose if you have any back or neck issues.</p><p></p><p>If you choose to do any of the modifications for this pose, though, be sure to squeeze your glutes and thighs to help support your lower back and spine.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:5610,height:3740/OorRPVUbQZNzltmbYtRT\" alt=\"Camel Pose\" title=\"shutterstock_1033858630.jpg\" width=\"5610\" height=\"3740\" /><p></p><p></p><p></p><h2>3. Upward Facing Dog</h2><p></p><p>This is such a beautiful and beneficial pose, that I hate to tell you not to do it. </p><p></p><p>With the appropriate guidance and instruction, upward facing dog strengthens your glutes and thighs, stretches and lengthens your core, and tones your upper back.</p><p></p><p>However, it’s easy to do this pose wrong, particularly when it’s part of a vinyasa flow so it’s best to avoid it if you’re having any back pain or have known back issues.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/rpL2Y2g6RieeUFbySwGX\" alt=\"Upward Facing Dog\" title=\"_DSC7603.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>4. Crescent Lunge Twist</h2><p></p><p>I usually encourage spinal twists to ease lower back pain due to menstrual cramps, sore muscles, or to safely increase one’s range of motion. However, if you have bulging or herniated discs, this – and almost any other twisting pose – is dangerous.</p><p></p><p>Yogis tend to muscle their way into balancing poses such as this one instead of allowing their body to naturally move and stretch to its furthest extent. Muscling your way into any pose is bad and can create even more problems, which is what practicing yoga is supposed to prevent!</p><img src=\"https://media.graphcms.com/resize=width:2121,height:1414/x7phIsEoQXyO85NiiPCB\" alt=\"Crescent Lunge Twist\" title=\"iStock-494388284.jpg\" width=\"2121\" height=\"1414\" /><p></p><h2>5. Boat Pose</h2><p></p><p>Any pose where you’re balancing on your glutes will put at least some pressure on your sacrum and lower spine. Boat pose is no different.</p><p></p><p>Also, if you don’t have a strong core, you’ll have a tendency to slouch instead of maintaining good posture. This puts even more strain on your lower back region. This pose can be modified by putting your toes or even both your feet flat on the ground.</p><p>Or just skip it all together if you’re having back problems.</p><p></p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/BbvAo4pmSl2zzGDOveDC\" alt=\"Boat Pose\" title=\"_DSC7722.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>6. Bridge and Full Wheel</h2><p></p><p>Bridge is often a precursor to doing Full Wheel. Either way, both poses put pressure on the spine and neck. Full Wheel is an advanced pose and requires more extension of the back and more strength in the legs, glutes, and arms.</p><p>Bridge can be done safely with back issues, but it doesn’t alleviate back pain. So it’s best to avoid this one as well if you have back pain of any kind.</p><p></p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/2HlfVie6THqgkNSX9NZf\" alt=\"Bridge and Full Wheel\" title=\"_DSC7687.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>7. Fish Pose</h2><p></p><p>Ahhhh. The beloved Fish pose! </p><p></p><p>This pose is awesome if you have mild back pain due to menstrual cramps or overworked muscles. It’s a really nice<a target='_blank' title=\"https://myyogateacher.com/yoga-online-classes/restorative-yoga\" href=\"https://myyogateacher.com/yoga-online-classes/restorative-yoga\"> restorative</a> pose and provides a good upper back stretch.</p><p></p><p>However, for more serious back issues, you may want to stick to savasana. Fish pose is still a backbend and provides very little support for your hips and sacrum.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/bO8GMUKwTKairQYUd3vm\" alt=\"Fish Pose\" title=\"_DSC8230.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><h2>8. Shoulder Stand</h2><p></p><p>It may be obvious to you that shoulder stand is a no when you have back issues, but it’s actually a counter pose to many of the poses I’ve listed here.</p><p></p><p>Shoulder stand can put a lot of undue stress on the cervical spine, which affects the lower spine. This is not the pose for yogis with back issues, weak core muscles, or tight shoulders.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1000,height:667/tcAnxGlQruxOUfHYm8Rw\" alt=\"Shoulder Stand Pose\" title=\"supported-shoulderstand-yoga-pose.jpg\" width=\"1000\" height=\"667\" /><p></p><h2>9. Dancer’s Pose</h2><p></p><p>Any version of <a target='_blank' title=\"https://myyogateacher.com/articles/yoga-and-dance-go-hand-in-hand\" href=\"https://myyogateacher.com/articles/yoga-and-dance-go-hand-in-hand\">dancer’s pose</a> is an intense back stretch. It is basically a standing backbend. It’s not entirely off limits if you have mild back pain, but if you feel any pinching at all, stop immediately.</p><p></p><p>If you do choose to proceed with this pose, be sure to lift from your thighs and glutes, not by pulling more on your foot. You can also use a strap to ease the tension of this pose.</p><p></p><p>Or skip it all together if you have any sort of back injury.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/yKZM7ad7QZib2nT3kT4C\" alt=\"Dancer Pose\" title=\"_DSC7836.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p></p><h2>10. Big Toe Pose</h2><p></p><p>If you’ve performed big toe pose before, you’ll understand why I say this is not the pose to do if you have any kind of back problem or pain.</p><p></p><p>This pose compresses your side body and can cause your pelvis to tilt backwards, both of which puts a lot of strain and pressure on your lumbar spine. Even doing a modified version of this pose isn’t good for lower back issues.</p><p></p><img src=\"https://media.graphcms.com/resize=width:6048,height:4024/7BThNX7sTl6RYiAkkKuD\" alt=\"Big Toe Pose\" title=\"_DSC7835.JPG\" width=\"6048\" height=\"4024\" /><p></p><p></p><p>If you suffer with a back injury or other back issue that continues to cause pain and discomfort, I encourage you to seek out a professional yoga instructor who can help you address those issues in a way that is helpful, not harmful.</p><p></p><p>Not sure where to start? Please, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-back-pain-by-neha-and-priyanka\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-back-pain-by-neha-and-priyanka\">come see me in my Yoga for Back Pain class!</a> We have students in there who are all ages, from all walks of life, who have had back issues that are now a distant memory! <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">If you’re not a member of myYogaTeacher yet, go ahead and grab your free 2-week trial here!</a> You’ll not only get access to my class but 35+ other group classes every day!</p><p></p><p>We’re here to help you live your best, fullest, most harmonious life!</p><p></p><p>Namaste!</p><p></p><p></p>"},"category":["therapy","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"74b8664e-fbf6-48e9-b651-e562dbc68ad6","student_uuid":"d24b647c-97ab-4135-895f-ff869410b531","teacher_uuid":"0d0b3d46-7aa0-4107-8918-e54117004996","teacher_name":"Neha Govindan","teacher_first_name":"Neha","teacher_slug":"neha-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1645607859/teacher/photos/rnt2dnit2f7jyswssovy.jpg","group_session_name":"Yoga for Back Health","group_session_description":"Back pain can be caused by many things, but doctors agree that yoga is a great way to help it. 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