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":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know! We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love. Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know! We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday, January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]},{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","subTitle":"Learn yoga poses that target your psoas muscle to relieve pain.","seoTitle":null,"seoDescription":"By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness\n","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2. Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest."},"category":[]},{"id":"clckc2txxldwd0ajx6v2ewnfg","slug":"everyday-selfcare-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Everyday Self Care Event","subTitle":null,"seoTitle":null,"seoDescription":"Daily self-care yoga event for relaxation and rejuvenation. All levels welcome. Come find your inner peace and leave feeling ready to tackle the day ahead","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-06T09:47:25.040388+00:00","coverUrl":"sqksdkhom5g0uivl5z2l.png","content":{"text":"Ready to make time and take time for YOU in the New Year? This 2-day event on January 16-17 makes it easier than ever to start and keep a self care routine going.\\nAnd, of course, you’re invited!\\n\\nAlmost everyone is guilty of not putting themselves first most of the time. \\nBut did you know that research shows that self care reduces heart disease, stroke, and cancer? Not to mention that people who have a consistent \\nself care routine\\n are 67% more productive, 71% happier, and 64% more self-confident than those who don’t! \\nThe impacts of a yoga for self care routine are nothing but positive. And there is nothing standing in your way of creating one with MyYogaTeacher’s free event. Imagine how much better you’ll feel and how much more productive you’d be if you just took some time for yourself everyday. Your routine doesn’t have to be time consuming. Even 30 minutes of yoga for self care may make all the difference in your life! \\nHere at MyYogaTeacher, we understand creating a self care routine may seem unobtainable at first. That’s why we created this event!\n\\nHow to join the Yoga for Everyday Self Care Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\n\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know! We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\n\\nWe've put together a schedule of yoga sessions designed specifically to get you started on your self care journey.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nYoga Breathwork: Relaxation and Self Care with Archana\\n\\nTuesday, January 17 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you make time for selfcare? Meditation and yogic breathing are excellent forms of selfcare that you can do almost anywhere or any time! Join us for this relaxing class focused on breathing, meditation, and gentle stretching. Discover how easy it is to take time for you!\\n\n\\n\\nYoga for Self Care: An Everyday Practice with Archana\\n\\nMonday, January 16 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you struggle to make time for self-care? You’re not alone! This beautiful yoga session is designed to help you learn asanas and stretches that you can do every day specifically as a self-care practice. Join us for self-care through yoga!\\n\n\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. And so you can be less stressed, more productive, and more \\npresent\\n.\\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you start and maintain a consistent self care routine. We’re here to support you on your journey now \\nand\\n when the event is over!\n\\nSo join us for this free event! And don’t forget to check other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Many are perfect for continuing your self care routine long after this event is over. Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n- Ankit Bhatnagari\\n- Abhishek Bodhi\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Everyday Self Care Event!\\nSee you soon!\\n"},"category":["yoga"]}],"randomPosts":[{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know! We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday, January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"}},{"id":"claqtt90v1oog0bimezcei2yq","slug":"yoga-with-your-partner","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Practicing Yoga with your Partner : 14 Yoga Poses Practice To Deepen Your Connection","createdAt":"2022-11-21T13:31:03.531635+00:00","coverUrl":"arv0lxzhmqel1ad4vmxv.jpg","content":{"text":"Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent. Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n"}},{"id":"cl74q8m3iwlv50cijtnuiw52q","slug":"trip-to-goa-oct-2022","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Trip with your teacher to Goa, India - You’re Invited!","createdAt":"2022-08-22T12:20:58.970314+00:00","coverUrl":"oim4tptrrd9ajzzgnpen.jpg","content":{"text":"Want to hang out with your yoga teacher in India? \\nEmail \\ncare@myyogateacher.com\\n to begin the registration process. If you sign up before September 2nd, you’ll get a discounted hotel rate!\\nArticle Outline\\nTeacher Get-Together:\\n October 14-16, 2022\\nEvent Location\\n7-day Immersion Retreat:\\n October 16-22, 2022\\n3-day Immersion Retreat:\\n October 16-18, 2022\\nPricing\\nHow to Register and Join\\nOctober 14th - 16th 2022, MyYogaTeacher is hosting our annual Teacher Get-Together!\\nAt the Teacher Get-Together, we’ll do yoga, dance, have delicious meals together, go on outings like town tours, and play games together.\\nThe last few years have been a lot of fun – this year will be too! We hope you join us!\\n\\nTeacher Get-Together, schedule of activities\\n\\n\\nNote:\\n \\nat some points the teachers will be in private training sessions, but you’ll have plenty of great ways to spend that time with family and other guests.\\nEvent Location\\nWe will be staying at an incredible 4.5-star resort (picture below) -\\n The Zuri White Sands - click here to see more about the resort.\\n (costs shown in the pricing section below)\\n\\nThe Teacher Get-Together is in \\nGoa, it's a beautiful beach and resort town\\n on the south-west coast of India. You can \\nclick here to see some pictures of the area\\n.\\nThis resort is seriously incredible. You’ll be very comfortable, and we’ll all be staying here together!\\n7-Day Immersion Retreat\\nThis is a chance to completely immerse yourself in yoga at a beautiful resort on the beaches of Goa!\\nIn the 7-Day Immersion Retreat you will dive deeper into your yoga practice – learn pranayama, meditation techniques, have Q&A sessions with your teachers, and learn more about Yogic Philosophy.\\nThe retreat is optional - you can still join the Teacher Get-Together even if you don’t want to join the Immersion Retreat.\\n\\n7-Day Immersion Retreat Schedule\\n\\n\\nRetreat costs shown in the pricing section below\\n3-Day Immersion Retreat\\nThis is a chance to immerse yourself in yoga at a beautiful resort on the beaches of Goa!\\nThe 3-Day Immersion Retreat is a shorter version of the 7-Day Immersion Retreat. Actually, it’s the first 3-days of the 7-Day Retreat. So you will be practicing with other fun yogis! \\nIn this retreat you will dive deeper into your yoga practice – learn pranayama, meditation techniques, have Q&A sessions with your teachers, and learn more about Yogic Philosophy.\\nThe retreat is optional - you can still join the Teacher Get-Together even if you don’t want to join the Immersion Retreat.\\n\\n3-Day Immersion Retreat Schedule\\n\\n\\nRetreat costs shown in the pricing section below\\nPricing\\nTeacher Get Together = free!\\n So come and join us!\\nThe Zuri Resort \\n(includes food & accomodation) = $180 per room per night if you register before Sep 2nd.\nWe expect the price to go up by about 10 - 20% after Sep 2nd. \\n(we will help book this and negotiate the best rate for you)\n\\nAfter Sep 15th, we can’t guarantee you a room at The Zuri with us, you may have to stay at a nearby resort.\\n7-Day Immersion Retreat\\n rate = $1,000\\n3-Day Immersion Retreat\\n rate = $500\\nAir Fare\\n = about $1,500 estimated round trip cost from US to Goa (organized and booked by you)\n\n\\nShuttle to and from the Goa Airport to The Zuri resort = free!\\n We want to give you a hassle free experience when you land in Goa with us\\nHow to Register and Join\\nYou can reach out to \\ncare@myyogateacher.com\\n to register.\\nAfter you email care@myyogateacher.com:\\n we will help you book the resort (includes food & accommodation) and shuttle to and from the airport. We will also help you understand the exact pricing for what you want (depending on the length of your stay and if you join the Immersion Retreat).\\nI hope you join us! It will be a beautiful and fun experience where you make a lot of great memories.\\nAnd of course, if you have any questions – just email us at \\ncare@myyogateacher.com\\n\\nNote:\\n We will not be able to help with booking your flights directly. But if you need it, we can put you in contact with a travel agent.\\nLooking forward to seeing you in Goa!"}}],"relatedPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both! Building a yoga practice into your routine can alleviate joint pain as well as improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain. Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n\\n\\n\nThis pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n\\n2. Thunderbolt Pose\n\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n\\n3. Cobra Pose\n\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n\\n4. Forward Fold Pose\n\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n\\n5. Side Angle Bend Pose\n\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n\\n6. Chair Pose\n\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n\\n7. Pigeon Pose\n\\n\\n\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n\\n8. Bridge Pose\n\\n\\n\nThis powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n\\n\\n\nThis pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n\\n\\n\nFinally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to \\nmenopause\\n. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for \\nSenior\\n class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life! also Check out our latest \\nWellness\\n class for seniors!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!"}},{"id":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"}}],"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=9ccf4121-7348-472b-9e3c-4126f45e4413\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(\"9ccf4121-7348-472b-9e3c-4126f45e4413\")\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=4f67b73a-41e4-4c10-a328-98c95a290610\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(\"4f67b73a-41e4-4c10-a328-98c95a290610\")\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":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-back-pain","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live & Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live & Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Relieve Back Pain Safely & Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage & immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>for Lymphatic Drainage & Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"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":[]},"recommendations_group_class":[{"session_uuid":"05e5e53a-8653-4c29-872d-8032bd6acc3f","student_uuid":"6ea535b8-e859-4928-9126-a1091b887db7","teacher_uuid":"d015bbad-08ac-4b49-b2cb-bba9849f2ddc","teacher_name":"Swathi K S","teacher_first_name":"Swathi","teacher_slug":"swathi-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1658808119/teacher/photos/j8qvf6onfjv1yxcqdnl8.jpg","group_session_name":"Restorative Yoga- For Deep Relaxation","group_session_description":"Restorative yoga allows the body to slow down & relax with 4-6 poses/asanas per session, each pose is held for longer duration.\nThis Practice will help to relieve chronic stress, improve sleep, improve digestion, balance your Blood Pressure, reduce muscle tension & general fatigue.\nThe session will provide you time & space to \"Just be\", giving the body a chance to heal & the mind to settle.\n\nActive relaxation & conscious withdrawal from the senses will move your awareness inward & help you be more mindful in Life.\nWe will be using chair , bolster, pillows, blankets, blocks & eye bags for grounding, breathing & supported poses.","duration":60,"epoch_time":1674869400000,"local_session_time":"Fri, Jan 27th, 5:30 PM PST","no_of_participants":6,"group_session_limit":200,"time":"5:30 PM","target_audience":"All Levels","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2023-01-27","class_page_uuid":"753facca-3faa-4543-8a1b-987fd4a96fd6","class_type_uuid":"855214e4-eb3a-41ee-a95a-6bbcb83ac053","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://res.cloudinary.com/dgerdfai4/image/upload/f_auto,q_70,w_792,h_420,g_auto,c_fill/v1635831192/workshops/xcrmtzfmr3fwlaw8hkzm.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Heal from a medical condition like pain or injury","Ease stress and boost mental health","Sleep better"],"health_keywords":[],"show_book_button":1,"non_member_participants":1,"max_non_member_participants":75,"is_premium_group_session":0,"session_type":"GROUP_SESSION","class_page_slug":"restorative-yoga-for-deep-relaxation-by-swathi","class_page_name":"Restorative Yoga- For Deep Relaxation","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Friday & Monday","day":"Fri & Mon","days":["Fri","Mon"],"days_full":["Friday","Monday"],"slots":[{"uuid":"05e5e53a-8653-4c29-872d-8032bd6acc3f","duration":60,"epoch_time":1674869400000,"epoch_end_time":1674873000000,"title":"Today, 5:30 - 6:30 PM","self_booked":0},{"uuid":"a05d07ee-7eb1-4467-8b9b-2e51ff635824","duration":60,"epoch_time":1675128600000,"epoch_end_time":1675132200000,"title":"Mon, 30th Jan, 5:30 - 6:30 PM","self_booked":0}],"session_time":"5:30 - 6:30 PM"},"in_pref_time":0},{"session_uuid":"98f32b74-d6f9-4683-be36-759478e78f5f","student_uuid":"4e8712eb-ddec-4b05-986d-0e070b6a9865","teacher_uuid":"ffd65b13-5f83-4297-b38a-b0fa6190256a","teacher_name":"Gourangi Melana","teacher_first_name":"Gourangi ","teacher_slug":"gourangi-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1668002350/teacher/photos/uzthvsu3tlr1qeymaw2j.png","group_session_name":"Chair Yoga","group_session_description":"Sometimes life calls for a gentler practice or you are at a desk and need some healthy movement! 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