Yoga for Carpal Tunnel Syndrome: 5 Simple Poses for Better Health

{"slug":"yoga-for-carpal-tunnel","recentPosts":[{"id":"clha8165t5cjl0bir9evo1483","slug":"yoga-for-golfers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Golfers: 9 Poses and Practices for Improved Flexibility and Performance","subTitle":null,"seoTitle":null,"seoDescription":"Improve your golf game with these 10 yoga poses and practices for increased flexibility and performance. Learn about precautions and modifications for golfers.\n","readTime":null,"excerpt":"Improve your golf game with yoga! These 10 poses and practices can help increase flexibility and performance. Read on for precautions and modifications.","tags":[],"createdAt":"2023-05-05T07:14:59.020016+00:00","coverUrl":"z43hnglhrkt6y8q040bh.jpg","content":{"text":"Golfing can be a physically and mentally demanding sport, but did you know that practicing yoga can help improve flexibility and performance on the golf course? In this article, we'll explore the benefits of yoga for golfers, specific yoga poses and practices that can benefit golfers, and tips for getting started.\\n\\nBenefits of Yoga for Golfers\\nYoga has numerous benefits for golfers. Not only can it improve flexibility and balance, but it can also help reduce stress and anxiety, leading to a more focused and relaxed game. By incorporating yoga into their training routine, golfers can experience a greater range of motion, better posture, and reduced risk of injury.\\n\n\\nYoga Poses for Golfers\\nDownward Dog - Start on your hands and knees, then lift your hips up to form an inverted V shape. Keep your arms and legs straight and your heels reaching toward the floor. Hold for a few breaths and repeat.\\n\\n1. Warrior I \\n\\nStart in a lunge position with your right foot forward. Raise your arms overhead and turn your left foot out at a 45-degree angle. Hold for a few breaths and switch sides.\\n\n\\n2. Tree Pose \\n\\nStand with your feet hip-width apart and shift your weight onto your left foot. Place the sole of your right foot on your left inner thigh and press your foot into your thigh. Bring your hands together at your heart center and hold for a few breaths. Switch sides.\\n\n\\n3. Triangle Pose \\n\\nStand with your feet wide apart and turn your left foot out at a 90-degree angle. Extend your left arm out and reach your right arm up. Lower your left hand to your shin or the floor and hold for a few breaths. Switch sides.\\n\n\\n4. Bridge Pose \\n\\nLie on your back with your knees bent and feet on the floor. Lift your hips up toward the ceiling and interlace your fingers underneath your back. Hold for a few breaths and release.\\n\n\\n5. Cobra Pose \\n\\nLie on your stomach with your hands under your shoulders. Press your hands into the floor and lift your chest up. Hold for a few breaths and release.\\n\n\\n6. Child's Pose \\n\\nStart on your hands and knees and lower your hips back onto your heels. Reach your arms forward and rest your forehead on the floor. Hold for a few breaths.\\n\n\\n7. Half Pigeon Pose \\n\\nStart in a downward dog pose, then bring your right knee to your right wrist. Extend your left leg back and lower your body down onto your right leg. Hold for a few breaths and switch sides.\\n\n\\n8. Cat-Cow Pose \\n\\nStart on your hands and knees and alternate between rounding your spine up and arching it down. Repeat for a few breaths.\\n\n\\n9. Happy Baby Pose \\n\\nLie on your back and bring your knees up to your chest. Grab onto the outsides of your feet and pull your knees down toward your armpits. Hold for a few breaths.\\n\n\n\\nYoga Practices for Golfers\\n\\nPranayama - \\nControlled breathing exercises can help golfers stay calm and focused during a game. Try practicing deep breathing or alternate nostril breathing.\\n\\nMeditation - \\nRegular meditation practice can improve mental clarity, concentration, and focus, all of which can benefit a golfer's game.\\n\\nYin Yoga - \\nThis type of yoga involves holding poses for longer periods of time (typically 3-5 minutes) and can help increase flexibility and joint mobility, which can be particularly helpful for golfers.\\n\\nRestorative Yoga - \\nRestorative yoga involves holding poses for extended periods of time using props like blankets and bolsters. This type of yoga can help golfers release tension and relax deeply, which can improve overall well-being.\\n\\nYoga Nidra - \\nAlso known as \"yogic sleep,\" this practice involves lying down and following a guided meditation that leads to a state of deep relaxation. This can be a helpful practice for golfers who want to reduce stress and improve mental clarity.\\n\n\n\\nPrecautions and Modifications for Golfers\\nWhen practicing yoga as a golfer, it's important to take some precautions and modifications to avoid any injuries or discomfort. Here are a few examples:\\nWarm-up\\n - Before starting any yoga practice, it's important to warm up properly. This can include gentle stretching, walking, or light cardio exercises.\\nDon't overstretch\\n - While it's important to stretch and improve flexibility, overstretching can cause injuries. Avoid pushing your body too far beyond its limits and listen to your body's signals.\\nModify poses\\n - If you have any injuries or chronic conditions, it's important to modify yoga poses accordingly. For example, you may need to use props like blocks or straps to support your body during certain poses.\\nDon't hold poses for too long \\n- Avoid holding yoga poses for too long, as this can cause discomfort and may not be necessary for improving flexibility and performance.\\nTake breaks\\n - If you feel any discomfort or pain during a yoga practice, it's important to take a break and modify or skip poses as needed.\\nBy taking these precautions and modifications, golfers can safely practice yoga and enjoy the many benefits it can bring to their game and overall health.\n\n\\nTips for Practicing Yoga as a Golfer\\nFor golfers who are new to yoga, it can be intimidating to get started. However, by following a few simple tips, golfers can start incorporating yoga into their training routine. It's important to start slowly and gradually build up to more challenging poses. Consistency is key, so try to practice yoga regularly. And remember, yoga is not a competition, so it's important to listen to your body and not push yourself too hard.\\n\\nIncorporating yoga into a golfer's training routine can have numerous benefits, both physically and mentally. By practicing specific yoga poses and practices, golfers can improve their flexibility, balance, and overall performance on the golf course. Remember, consistency is key, so don't be afraid to start slow and gradually build up to more challenging poses. With dedication and commitment, golfers can take their game to the next level with the help of yoga.\\n\n\n\\nFrequently Asked Questions:\\n\\nHow often should golfers do yoga?\\nGolfers can benefit from practicing yoga as little as once a week, although practicing two to three times per week can lead to more significant improvements in flexibility, strength, and mental focus.\n\\nDoes yoga help golf flexibility?\\nYes, practicing yoga can help golfers improve their flexibility, which can lead to better range of motion and more efficient swings. Yoga can also help golfers prevent injuries and improve recovery time.\\n\\nHow yoga can improve your golf game?\\nYoga can improve a golfer's game in several ways. By improving flexibility and range of motion, yoga can help golfers achieve a more efficient and consistent swing. Yoga can also improve mental focus, balance, and breathing techniques.\\n\nWhy do golfers need flexibility?\\nGolfers need flexibility to achieve a full range of motion during their swing, which can lead to a more efficient and consistent swing. Flexibility can also help prevent injuries and improve recovery time.\\n\nIs flexibility more important than strength in golf?\\nFlexibility and strength are both important for golfers, but flexibility may be more important. A golfer with good flexibility can achieve a full range of motion during their swing, which can lead to more power and accuracy. However, strength is also important for generating power and stability during the swing.\\n\nHow important is posture in golf?\\nPosture is crucial in golf, as it can affect the swing mechanics and overall performance. Good posture can help golfers achieve a more efficient and consistent swing, while poor posture can lead to injury and decreased performance. Yoga can help improve posture by increasing flexibility and strengthening the muscles that support good posture.\\n"},"category":[]},{"id":"clh4xdliviaob0bk5o7cl77ye","slug":"yoga-for-carpal-tunnel","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel Syndrome: 5 Simple Poses for Better Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand.\n","readTime":null,"excerpt":"Learn the best yoga poses for carpal tunnel relief and healing.\n","tags":[],"createdAt":"2023-05-01T14:17:52.147018+00:00","coverUrl":"rhry4jkd8dnx0btmfoht.jpg","content":{"text":"The symptoms of carpal tunnel are unmistakable — a dull ache in the wrists, numbness in the fingertips, a sharp pain shooting up the side of your forearm. Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. \\nFor some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. \\n\\nWhat Causes Carpal Tunnel?\\nThis painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. \\nThe symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.\\n\\nHow Yoga Can Treat Carpal Tunnel\\nWith proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. \\nBy lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.\\nYoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.\\nIn addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.\\n\\nPracticing Yoga for Carpal Tunnel\\nWhen practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.\\nWith a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.\\n\\n5 Simple Yoga Poses for Carpal Tunnel\\nThe following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.\\n1. Mountain pose\\n\\nA foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this 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. Warrior II\\n\\nThis is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.\\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 extends 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\\n3. Triangle\\n\\nThis pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.\\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\\n4. Cow Face pose\\n\\nWhile holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\\n\\n5. Eagle pose\\n\\nLike the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side."},"category":[]},{"id":"clh4x08y3i5ha0biol1inthta","slug":"guide-to-tantra-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Guide To Tantra Yoga: A Pathway to Inner Peace and Connection","subTitle":null,"seoTitle":null,"seoDescription":"Tantra, or Tantric yoga is both a physical and spiritual practice with the primary objective of activating your kundalini energy.","readTime":null,"excerpt":"Learn about spiritual and physical practice of Tantra yoga\n","tags":[],"createdAt":"2023-05-01T14:07:29.351551+00:00","coverUrl":"tdpertnnqbogf3okf3ij.jpg","content":{"text":"You’ve probably heard of it, but misconceptions about this style of yoga are so abundant that you may not know the true meaning behind Tantric, or Tantra yoga. The traditional Hindu practice of Tantric yoga goes back centuries, but it’s only in recent history that the Western world became aware of it in a very limited way. \\nThe origins of Tantra are unknown, but it was practiced by Hindu and Buddhist practitioners as a means to achieve spiritual awakening and liberation as early as the 5th century. However, in the last 50 years it has gained popularity in the West as a counterculture movement. Western scholars and spiritual seekers became intrigued by its exotic and mystical aspects, and some started to write about it in ways that sensationalized Tantra's sexual practices. These practices were often portrayed as a way to achieve sexual liberation and to break free from societal constraints.\\nThis sensationalism contributed to the widespread belief that Tantric yoga is all about sex, which further perpetuated misconceptions about the practice in general. While sexual energy is a part of Tantric yoga, it is just one aspect of a rich tradition that seeks to bring about a profound spiritual awakening and transformation.\\n\\nWhat is Tantra yoga?\\nTantra yoga is both a physical and spiritual practice with a strong relationship to the numerous goddess deities in the Hindu tradition. The primary objective of Tantric yoga is to activate your kundalini energy, a dormant energy that lies at the base of your spine. Through various practices such as pranayama, meditation, asanas, and mantras, this energy is awakened and made to flow up through your chakras, leading to heightened states of consciousness.\\nIn Tantra yoga, every physical movement and mental thought is a step towards liberation, which is achieved through the unification of your individual consciousness with the universal consciousness — or that of the powerful Hindu goddess Shakti. Tantric yoga is used for a variety of purposes, including spiritual growth, mental and physical health, and sexual empowerment. Through the practice of Tantra, you can achieve a greater awareness of yourself and the external world, leading to a better understanding of your purpose in life.\\n\\nBenefits of Tantra Yoga\\n\nThe goal of Tantra yoga is to stimulate the flow of prana until it overflows from your being, leading to a state of ecstasy and enlightenment. Essentially, your body is the tool for your awakening, and by exploring both the light and shadow of your spiritual being you can bring yourself closer to understanding your true nature.\\nAside from achieving spiritual enlightenment, Tantric yoga is also a great way to reduce stress and anxiety, improve mental focus and concentration, increase flexibility and balance, as well as strengthening your body. If you struggle with depression, anxiety, sexual dysfunction, or other mind-body disconnection, Tantric yoga can provide an alternate form of therapy for understanding the physical sensations behind these issues, and working with those sensations directly. \\nAlthough misconceptions about Tantra yoga and sex are pervasive, they do hold some truth. Tantric yoga is a powerful method for enhancing sexual vitality and promoting healthy, satisfying relationships. The practice teaches people how to connect with their sexual energy in a sacred and respectful way, fostering a deeper understanding of pleasure and intimacy. Contrary to popular belief, Tantric yoga does not require a partner in order to practice, or to heal your own sexual energy. But we cannot state this strongly enough — this aspect is just a small part of the overall Tantric tradition.\\n\\nHow to Practice Tantra\\nIt’s highly recommended that you first start your journey with Tantra under the guidance of an experienced teacher or guru. However, you can still explore the many facets of Tantra yoga on your own, like meditation and pranayama. \\n\\nNyasa Meditation: \\nA great introductory Tantra meditation to start with is a practice called Nyasa, in which visualizations are used to stimulate energy in your body. \\nTry sitting in a relaxed pose, closing your eyes, and looking up toward your third eye. Visualize your entire body filling with a healing light—starting with your fingertips and your toes, moving up your arms and legs, filling your entire torso, neck and head. Continue visualizing this vibrant light filling your body until it overflows, and then imagine that light seeping out into the world. Think of your body as being one with the light.\\n\\nRoot Lock Breath:\\nYou don’t need to be an advanced yogi to practice some basic Tantric breathing. You can practice the below breathing exercise alone or with a partner in the comfort of your own home.\\n Start by sitting cross-legged in Easy pose. Inhale deeply and gently squeeze your pelvic muscles. Visualize your kundalini energy rising from your pelvic floor, upward throughout your spine. As you begin to feel the energy rise, feel free to pause and gently exhale, before taking another breath and allowing the energy to continue to travel up your spine until it reaches the crown of your head. Visualize the energy spilling out from your crown and filling up your aura."},"category":[]},{"id":"clh4wu5mzhtf60bk0mxc9940b","slug":"yoga-for-your-pelvic-bowl","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Your Pelvic Bowl: 8 Poses and Practices for Improved Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help strengthen and relieve muscle tension in your pelvic bowl, reducing pain and discomfort in this area of your body.","readTime":null,"excerpt":"Learn the best yoga poses for your pelvic bowl muscles.\n","tags":[],"createdAt":"2023-05-01T14:02:45.128387+00:00","coverUrl":"prqdku02be3e33mnqcsl.jpg","content":{"text":"Your pelvic bowl is a complex structure that holds the rest of your body together. It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. \\nResolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. \\n\\nHow Yoga Heals Your Pelvic Bowl\\nOne of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.\\nYoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. \\nIt’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. \n\\nPracticing Yoga for Your Pelvic Bowl\\nBefore getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:\\nBe mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.\\nBe aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.\\nDrink plenty of water. Make sure you hydrate before, during, and after your yoga class.\\nGet proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n.\\nPractice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.\\n8 Yoga Poses for Your Pelvic Bowl\\nTo balance and align your pelvic bowl, practice the following poses on a regular basis:\\n1. Mountain pose\\n\\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. Warrior II\\n\\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 is 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\n3. Triangle pose\\n\\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\\n4. Chair pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n5. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n6. Cow Face pose\\n\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\n\\n7.  Fixed Angle pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\n\\n8. Bridge pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths."},"category":["yoga_poses"]},{"id":"clh4wi0pmhtlm0bk53jwpigm0","slug":"yoga-for-cancer-patients","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Easy Yoga Poses for Cancer Patients: A Beginner's Guide","subTitle":null,"seoTitle":null,"seoDescription":"Yoga provides a healthy, low-impact method for cancer patients to combat physical and psychological challenges associated with the disease.","readTime":null,"excerpt":"Learn the best yoga poses for cancer patients to reduce symptoms.\n","tags":[],"createdAt":"2023-05-01T13:53:18.823928+00:00","coverUrl":"dclywcso2nnqsptceim0.jpg","content":{"text":"Yoga can be a healing journey for anyone who takes up the practice, and this is especially true for cancer patients. If you’re battling cancer, there are numerous symptoms and side effects that come from treatment, including considerable distress and worry from receiving such a diagnosis. \\nStudies are showing that yoga provides a healthy method for cancer patients to combat physical and psychological challenges associated with the disease. There are numerous ways yoga can balance your mind and body while fighting cancer, which we’ll explore in more detail below.\\n\nHow Yoga Helps Cancer Patients\\nPatients who are undergoing cancer treatment often experience a wide range of symptoms, including nausea, fatigue, pain and anxiety. These symptoms are common side effects of treatments like chemotherapy, and when combined with the troubling symptoms of cancer itself, they can feel insurmountable. Yoga offers a natural, holistic way of managing these symptoms, without the need for additional medication.\\nYoga poses and breathing techniques can help to reduce nausea, relieve pain, and calm anxiety, while offering a sense of well-being, helping cancer patients feel empowered, rather than helpless, in the face of their illness.\\nYoga can also help cancer patients emotionally cope with their illness. Yoga’s focus on mindfulness and meditation can help you become more aware of your thoughts and emotions, helping you process fear, anger and sadness, and find a sense of peace and acceptance with your current circumstances.\\n \\nA 2017 scientific study\\n found that yoga provides a complimentary mind-body intervention in an oncology setting, with few (if any) side effects. \\nWhen it comes to physical recovery from cancer, yoga is a low-impact method for therapy. Most cancer treatments often leave patients feeling weak, as chemotherapy and radiation can damage healthy cells along with cancer cells. Yoga helps to rebuild your strength, flexibility, and mobility, and it’s adaptable to your physical requirements. Yoga provides a physical routine that’s slow, gentle, and easy on your joints. \\n\\nBenefits of Yoga for Cancer Patients\\nThere are many benefits to practicing yoga, especially if you’re currently diagnosed with cancer. Let’s explore some of the ways yoga can improve your life.\\n\n\\nMental Health : \\nYoga helps to reduce stress, depression and anxiety — regardless of whether or not you are battling a life-threatening disease. Yoga postures, pranayama and meditation all work to help you restore calm by reducing cortisol levels and relaxing your mind and body. This in turn reduces anxiety and stress. Yoga also provides a community outlet that helps cancer patients feel less isolated and more supported as they undergo treatment.\\n\\nSleep: \\nThe stress of a cancer diagnosis and discomfort from associated treatment can easily cause patients to lose sleep. However, a good night’s rest is essential for healing and recovery. Yoga can help you relax and it encourages healthy sleep patterns, which can help with your overall condition and well-being.\\n\\nImmune System : \\nCommon cancer treatments are notorious for weakening your immune system, leaving you vulnerable to infections and other types of illnesses. By stimulating blood oxygen and encouraging blood flow to your organs, yoga can help protect your immune system. It can also work to regulate your nervous system, giving you the best chance of fighting off infections and recovering from illness.  \\n\\nDigestion: \\nMany cancer patients experience digestive issues while undergoing treatment, such as constipation, bloating, and loss of appetite. Yoga can help to improve your digestion by stimulating the digestive organs and promoting better blood flow to the abdominal area.\\n\n\\nQuality of Life: \\nThe most profound way yoga can help cancer patients is by encouraging a sense of well-being and spiritual connectedness.\\n \\nThis 2010 study\\n found that yoga positively impacts quality of life for cancer patients, which directly affects your ability to fight and recover from your illness.\\n\\nTips and Precautions for Yoga for Cancer Patients\\nThere are a few things to keep in mind before practicing yoga for cancer patients. Because different types of cancer affect your body in different ways, it’s important to consult your oncologist before starting your yoga practice. Make sure you are aware of any special limitations you might have, and that you are cleared for gentle, physical activity.\\nAllow for at least two hours after eating before practicing yoga, and if you’re undergoing cancer treatment, it’s recommended that you practice with a partner or group with the guidance of a certified yoga instructor. You can find online yoga classes that suit your needs at\\n \\nMyYogaTeacher\\n, and you can also book a private, 1-on-1 session with an experienced teacher.\\nAvoid practicing any yoga pose that causes pain or discomfort, and be sure to take it easy on yourself. Remember to drink plenty of water and be mindful of how your body feels.\\n\\n5 Easy Yoga Poses for Cancer Patients\\nIf you’ve received the green light from your physician and you’re ready to practice yoga, try starting with the poses below for relief from your symptoms.\\n1. Cat-Cow\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n2. Child’s pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n3. Reclining Fixed Angle Pose\\n\\nLie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.\\n\\n4. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n5. Corpse pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"clfcfc8ew0zqr0bk4rrjqnxeq","slug":"8-easy-yoga-poses-for-improved-blood-circulation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Easy Yoga Poses for Improved Blood Circulation","createdAt":"2023-03-17T10:55:40.177521+00:00","coverUrl":"pco80fu8hfoyq5rkppxw.jpg","content":{"text":"Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.\\nThe effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.\\n\\nHow Yoga Increases Blood Flow?\\nYoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.\\nAll yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.\\n\n\\n8 Easy Yoga Poses for Improved Blood Circulation\\n\nAre you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at \\nMyYogaTeacher\\n, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.\\n\\n1. Downward Facing Dog Pose\\n\\nThis pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n2. Plow Pose\\n\\nPlow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.\\nLie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.\\n\\n3. Shoulder Stand Pose\\n\\nThis pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.\\nLie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.\\n\\n4. Standing Forward Fold Pose\\n\\nStanding Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n5. Cobra Pose\\n\\nThis pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.\\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. Hold this position for a few breaths and then rest.\\n\\n6. Warrior II Pose\\n\\nYour legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.\\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 extends 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\\n7. Legs-Up-The-Wall Pose\\n\\nThis half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Seated Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side."}},{"id":"cla29fdpynul80biqhni9gy3y","slug":"yoga-for-relaxation-and-sleep-event-nov-22","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"You’re Invited! MyYogaTeacher’s Free Yoga for Relaxation and Sleep Event","createdAt":"2022-11-04T08:53:55.886979+00:00","coverUrl":"qe1xxkd1pkdkbyy0yzf0.png","content":{"text":"Are you ready to relax and sleep better? Announcing the three-day yoga event dedicated to just that from November 11-13!\\nAnd \\nwe want to see you there\\n!\n\\nWith the pressures, busy-ness, and chaos that comes with each day and the stress of economic and societal uncertainty, it’s no wonder so many people suffer from anxiety. Almost 240 million people worldwide, in fact. Additionally, about 4% of the world's population struggles with sleep issues or disorders. That’s 320 \\nmillion people.\\n\n\\nMaking time to rest, relax, and reset is vital to our mental, emotional, and physical health. Yoga can play an important role in helping you relax (even during a busy day) and sleep soundly.\\n\\nAll of us here at MyYogaTeacher are passionate about this topic, which is why we’re offering a free event to help you discover all the ways you can take and make time to recharge\\n\\nHow to join the Yoga for Relaxation and Sleep 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\\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\\n\\n[NEW!] Referred friends & family:\\nDid you \\nrefer\\n a friend or family member to MyYogaTeacher? We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 off MyYogaTeacher credit.\\n\n\\nWhen we don’t get quality sleep, enough sleep, or time to relax, we suffer in all the ways. Blood pressure becomes elevated, cortisol is released. We don’t handle our emotions well. We don’t handle stressful situations in a healthy way or manage conflict well. Muscles stay tense. We over or undereat or eat unhealthy foods. Our mental, emotional, and physical health suffers, and so do the people around us…friends, family, coworkers. \n\\nTake time to make time! Discover all the best ways yoga and meditation help you relax and recharge. So you can live your life to the fullest, even during times of stress.\\nWe've put together an entire schedule of relaxation classes dedicated to helping you relax and sleep better.\\n\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 for Relaxation & Sleep: Finding Peace with Stuti\\n\\nFriday, November 11 from 7:30 pm PST/ 10:30 pm EST\\n\\n\\n\\nThis session helps you understand the impact relaxation and sleep have on your health. Grounding, restorative yoga poses, a guided savasana, and pranayama and chanting are all included in this practice. All are welcome!\\n\\n\\nDiscovering Breath with Deep Savasana with Ankit\\n\\nSaturday, November 12 from 5:00 pm PST/ 8:00 pm EST\n\\n\\n\n\\nWith all the consistent busy-ness and excitement of our days, it’s difficult for many to “switch off.” This nourishing practice will promote strength, clarity, healing, and relaxation for your body and mind through yogic breathing techniques in everyone’s favorite yoga pose, savasana.\\n\\n\\nYoga Nidra for Relaxation and Sleep\\n\\nSunday, November 13 from 5:00 pm PST/ 8:00 pm EST\\n\\n\\n\\nYoga Nidra, also known as yogic sleep, isn’t where you’re actually sleeping. It’s where you’re between wakefulness and sleep, a place where you are able to rest and reset and still be aware. Join us in a 60 minute session of deep, relaxing yoga nidra.\\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. \n\\nNo one should have to suffer the debilitating effects of anxiety, burnout, and sleepless nights. 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 out other meditation and relaxation 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\\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 Relaxation and Sleep Event!\\nSee you soon!\\n"}},{"id":"ckn82svwg5yc60b71lx48j6l9","slug":"yoga-philosophy-patanjali","author":{"name":"Sandeep Gupta","teacherMytSlug":"sandeep-1","pictureUrl":"zla3scezkpyagrlmpzfi.png"},"title":"Yoga Philosophy: Exploring Patanjali's Yoga Sutras","createdAt":"2021-04-07T23:21:52.404353+00:00","coverUrl":"ckn82svwg5yc60b71lx48j6l9.png","content":{"text":"Yoga is a belief system that promotes mindfulness through a mix of movement and meditation. As yoga's popularity has grown around the world, there's been a shift in focus on yoga as simply asanas (poses and movement).\\n\nBut that's not all there is to yoga.\\n\nIn my \\nyoga philosophy class on myYogaTeacher\\n, we'll explore the Patanjali Yoga Sutras. I encourage you to \\nsign up for a free two-week trial of myYogaTeacher\\n and join me! In addition to the yoga philosophy class, you'll get access to more than 35 live, online yoga classes with a variety of styles and teachers.\\n\nHere, we'll be taking a brief look at who Patanjali was, what the Yoga Sutras are, and why it's so important to know about this side of yoga.\\n\\nWho Was Patanjali?\\nPatanjali (also known as Gonardiya or Gonikaputra) was the author of the Yoga Sutras. These works first gained prominence in the 2nd century BCE and again in the 5th century CE. In addition to the Yoga Sutras, which we'll look at in this article, Patanjali is also credited as being the author, or one of the authors, of Mahabhashya, a defense of grammarian Panini against his main critic Katyayana.\\n\nWhat Are the Four Yoga Sutras?\\n\\nWritten by Patanjali, the Yoga Sutras is one of the classic yoga texts and introduced Patanjali's understanding of the Eight Limbs of Yoga. It was originally written in Sanskrit and, despite not even covering the asanas we've learned to associate with yoga, is the most popular and well-recognized techniques for training your body and expanding your mind.\\n\nThe entire book is a collection of 196 aphorisms that cover everything from art to science to the philosophy of life. It consists of four chapters:\\nSamadhi: You \\nare\\n a soul; you \\nhave\\n a body\\nSadhana: The actions you should take\\nVibhuti: The mystic powers gained through yoga practice\\nKaivalya: Self-realization\\nEach attempt to learn the meaning of the Yoga Sutras is said to bring you a step closer to true enlightenment.\\nLet's look at each of the four chapters more closely.\\n\\nSamadhi\\nThe first chapter of the Yoga Sutras is Samadhi. It includes 51 sutras and teaches you the foundation of what you need to know about yoga, obstacles to overcome, the importance of abhyasa (constant practice), and vairagya (the detachment from material experiences and worldly pleasures).\\n\\nSamadhi gets into how the mind works as well as how you can bring peace and calm to your mind with an understanding of mental activities such as:\\nPramana: Good thoughts and true knowledge\\nViparyaya: Bad thoughts and wrong understanding\\nVikalpa: Confusion\\nNidra: Sleep while the mind remains active\\nSmriti: Memory or using the senses of smell, touch, sight, taste\\n\\nPatanjali\\n tells us that we can restrict these mental activities through abhyasa and vairagya.\\n\\nSadhana\\n\\nThe second chapter of the Yoga Sutras is Sadhana. In this chapter, Patanjali introduces the principles of Ashtanga yoga, Kriya yoga, and Karma as well as the Eight Limbs of Yoga:\\nYamas: Ethical standards (Ahimsa—non-violence; Satya—truthfulness; Asteya—not stealing; Brahmacharya—celibacy or not over-indulging; and Aparigraha—lack of ego)\\nNiyamas: Self-discipline (Shaucha—purity; Santosha—contentment; Tapa—fortitude; Svadhyaya—study; Ishvara-pranidhana—devotion to God or your own higher self)\\nAsana: Yoga postures\\nPranayama: Breath control\\nPratyahara: Withdrawal\\nDharana: Concentration\\nDhyana: Single focus\\nSamadhi: Total self-collectedness\\nVibhuti\\nThe third chapter of the Yoga Sutras is Vibhuti. In this chapter, Patanjali discusses how Dharana, Dhyana, and Samadhi are all connected and pays particular attention to Dhyana and Samadhi.\\n\nDharana means fixing your focus on a single object. Then, focusing and concentrating your mind on the object becomes Dhyana. When the object, and only the object, fills your consciousness entirely, that's Samadhi.\\n\nYou'll notice that this sounds a lot like meditation. Many times, Dhyana is misinterpreted as \"meditation,\" but it's not exactly the meditation we're familiar with these days. Dhyana is what happens when you can't separate a sense of self from the act of meditation or really even perceive it.\\n\nDharana is actually closer to what we understand modern meditation to be. Through the practice of Dharana, we can better understand our minds, their patterns, and notice the thoughts that interrupt us.\\n\nKaivalya\\nThe final chapter of the Yoga Sutras is Kaivalya. In this chapter, Patanjali reflects on the mind's achievements and prepares you for moksha (complete liberation). This liberation comes from the separation of the soul (Purusha) from the source (Prakriti). While separation is often seen as a bad or scary thing, in this case, the soul no longer experiences the misery that comes from this connection.\\n\nWhy Bother With Yoga Philosophy?\\nNow you know a bit more about yoga philosophy and you may be wondering if it really matters? Does \\nknowing more about yoga philosophy\\n really make a difference to your practice?\\n\nThe answer, as with most things, is \"it depends.\"\\n\nHere are three key reasons I think it's important to study Patanjali's Yoga Sutras.\\nConnect to Your Yoga Roots:\\n If you practice yoga, you're part of a yoga lineage. Your yoga teacher learned from a teacher who learned from a teacher, and so on. These lineages can be traced back centuries. Studying texts like the Yoga Sutras can help you stay connected to your yoga lineage and achieve a deeper, more authentic practice.\\nFigure Out What's Holding You Back:\\n Through the Yoga Sutras, you can better understand how your thoughts hold you back and keep you from living your best, most satisfying life.\\nLet Go of Suffering:\\n While asanas have many health benefits, a complete yoga practice can do so much more for you. According to Patanjali, \\nyoga chitta vritti nirodhah\\n, \"yoga is the stilling of the fluctuations of the mind.\" Through discovering and understanding that you are complete as you are, you can start to let go of your suffering.\\nBuild a Practice You Believe In With Yoga Philosophy\\nIn Western culture, yoga has been distilled into a simple practice of poses and meditation, but yoga is so much more than that.  When you learn about the roots of yoga, you can develop a more authentic practice that will not only improve your physical, mental, and emotional health but can transform your life.\\n\nI hope you enjoyed this quick look at Patanjali's Yoga Sutras. Don't forget to \\nsign up for a free two-week trial of myYogaTeacher\\n to join me for the next \\nyoga philosophy class\\n or, if you're interested in what else we have to offer, check out 35+ live, online yoga classes every single day.\\n"}}],"relatedPosts":[],"blogContent":{"id":"clh4xdliviaob0bk5o7cl77ye","slug":"yoga-for-carpal-tunnel","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel Syndrome: 5 Simple Poses for Better Health","createdAt":"2023-05-01T14:17:52.147018+00:00","updatedAt":"2023-05-08T10:54:09.772828+00:00","coverUrl":"rhry4jkd8dnx0btmfoht.jpg","seoDescription":"Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand.\n","content":{"text":"The symptoms of carpal tunnel are unmistakable — a dull ache in the wrists, numbness in the fingertips, a sharp pain shooting up the side of your forearm. Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. \\nFor some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. \\n\\nWhat Causes Carpal Tunnel?\\nThis painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. \\nThe symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.\\n\\nHow Yoga Can Treat Carpal Tunnel\\nWith proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. \\nBy lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.\\nYoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.\\nIn addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.\\n\\nPracticing Yoga for Carpal Tunnel\\nWhen practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.\\nWith a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.\\n\\n5 Simple Yoga Poses for Carpal Tunnel\\nThe following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.\\n1. Mountain pose\\n\\nA foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this 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. Warrior II\\n\\nThis is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.\\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 extends 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\\n3. Triangle\\n\\nThis pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.\\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\\n4. Cow Face pose\\n\\nWhile holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\\n\\n5. Eagle pose\\n\\nLike the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.","html":"<p>The symptoms of carpal tunnel are unmistakable — a dull ache in the wrists, numbness in the fingertips, a sharp pain shooting up the side of your forearm. Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. </p><p>For some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. </p><p></p><h2>What Causes Carpal Tunnel?</h2><p>This painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. </p><p>The symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.</p><p></p><h2>How Yoga Can Treat Carpal Tunnel</h2><p>With proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. </p><p>By lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.</p><p>Yoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.</p><p>In addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.</p><p></p><h2>Practicing Yoga for Carpal Tunnel</h2><p>When practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.</p><p>With a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.</p><p></p><h3>5 Simple Yoga Poses for Carpal Tunnel</h3><p>The following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.</p><h3>1. Mountain pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain pose\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>A foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this posture.</p><p>Start 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.</p><h3><br>2. Warrior II</h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>This is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.</p><p>Move 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 extends 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.<br></p><h3>3. Triangle</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>This pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.</p><p>Just 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.</p><p></p><h3>4. Cow Face pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\" alt=\"Cow Face pose\" title=\"cowface.jpg\" width=\"6000\" height=\"4000\" /><p>While holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.</p><p>In the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.</p><p></p><h3>5. Eagle pose</h3><img src=\"https://media.graphassets.com/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\" alt=\"Eagle pose\" title=\"Screenshot 2023-04-21 at 1.53.32 PM.png\" width=\"526\" height=\"590\" /><p>Like the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.</p><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.</p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>The symptoms of carpal tunnel are unmistakable — a dull ache in the wrists, numbness in the fingertips, a sharp pain shooting up the side of your forearm. Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. </p><p>For some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. </p><p></p><h2>What Causes Carpal Tunnel?</h2><p>This painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. </p><p>The symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.</p><p></p><h2>How Yoga Can Treat Carpal Tunnel</h2><p>With proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. </p><p>By lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.</p><p>Yoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.</p><p>In addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.</p><p></p><h2>Practicing Yoga for Carpal Tunnel</h2><p>When practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.</p><p>With a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.</p><p></p><h3>5 Simple Yoga Poses for Carpal Tunnel</h3><p>The following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.</p><h3>1. Mountain pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" \n                alt=\"Mountain pose\"\n                title=\"Mountain pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\"\n                alt=\"Mountain pose\"\n                title=\"Mountain pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\"\n                alt=\"Mountain pose\"\n                title=\"Mountain pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>A foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this posture.</p><p>Start 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.</p><h3><br>2. Warrior II</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" \n                alt=\"Warrior II Pose\"\n                title=\"Warrior II Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\"\n                alt=\"Warrior II Pose\"\n                title=\"Warrior II Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\"\n                alt=\"Warrior II Pose\"\n                title=\"Warrior II Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>This is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.</p><p>Move 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 extends 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.<br></p><h3>3. Triangle</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" \n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\"\n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\"\n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>This pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.</p><p>Just 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.</p><p></p><h3>4. Cow Face pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\" \n                alt=\"Cow Face pose\"\n                title=\"Cow Face pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\"\n                alt=\"Cow Face pose\"\n                title=\"Cow Face pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\"\n                alt=\"Cow Face pose\"\n                title=\"Cow Face pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>While holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.</p><p>In the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.</p><p></p><h3>5. Eagle pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\" \n                alt=\"Eagle pose\"\n                title=\"Eagle pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\"\n                alt=\"Eagle pose\"\n                title=\"Eagle pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\"\n                alt=\"Eagle pose\"\n                title=\"Eagle pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Like the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.</p><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-carpal-tunnel","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-carpal-tunnel","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. 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Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. \\nFor some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. \\n\\nWhat Causes Carpal Tunnel?\\nThis painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. \\nThe symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.\\n\\nHow Yoga Can Treat Carpal Tunnel\\nWith proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. \\nBy lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.\\nYoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.\\nIn addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.\\n\\nPracticing Yoga for Carpal Tunnel\\nWhen practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.\\nWith a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.\\n\\n5 Simple Yoga Poses for Carpal Tunnel\\nThe following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.\\n1. Mountain pose\\n\\nA foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this 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. Warrior II\\n\\nThis is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.\\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 extends 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\\n3. Triangle\\n\\nThis pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.\\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\\n4. Cow Face pose\\n\\nWhile holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\\n\\n5. Eagle pose\\n\\nLike the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.","html":"<p>The symptoms of carpal tunnel are unmistakable — a dull ache in the wrists, numbness in the fingertips, a sharp pain shooting up the side of your forearm. Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. </p><p>For some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. </p><p></p><h2>What Causes Carpal Tunnel?</h2><p>This painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. </p><p>The symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.</p><p></p><h2>How Yoga Can Treat Carpal Tunnel</h2><p>With proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. </p><p>By lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.</p><p>Yoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.</p><p>In addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.</p><p></p><h2>Practicing Yoga for Carpal Tunnel</h2><p>When practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.</p><p>With a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.</p><p></p><h3>5 Simple Yoga Poses for Carpal Tunnel</h3><p>The following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.</p><h3>1. Mountain pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain pose\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>A foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this posture.</p><p>Start 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.</p><h3><br>2. Warrior II</h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>This is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.</p><p>Move 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 extends 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.<br></p><h3>3. Triangle</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>This pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.</p><p>Just 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.</p><p></p><h3>4. Cow Face pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4th8aAyTQVCseMSZtgjp\" alt=\"Cow Face pose\" title=\"cowface.jpg\" width=\"6000\" height=\"4000\" /><p>While holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.</p><p>In the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.</p><p></p><h3>5. Eagle pose</h3><img src=\"https://media.graphassets.com/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\" alt=\"Eagle pose\" title=\"Screenshot 2023-04-21 at 1.53.32 PM.png\" width=\"526\" height=\"590\" /><p>Like the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.</p><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.</p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}