Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones

{"slug":"yoga-for-hormonal-imbalance","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"ckfqywdiw01uz01794buptfjc","slug":"the-simple-guide-to-the-8-limbs-of-yoga","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"The Simple Guide to the 8 Limbs of Yoga","createdAt":"2019-08-06T00:00:00+00:00","coverUrl":"yama-definition-1_45.png","content":{"text":"Yoga is comprised of 8 parts, and each part matters. Asana, which we often think of as \\nYoga\\n, are the postures we do in a class. You’ll notice Asana is only 1 part!\\n\\nDon’t be intimidated by the Sanskrit language for these - when you break it all down, it’s actually simple. It definitely falls into the category of “simpler said than done” but it is a concise guidebook. \\n\\nYamas and Niyamas\\n\\nWe start with the \\nYamas\\n and the Niyamas, which are lovingly called the do and do nots. They fall closely in line with just general good behavior. The purpose of these steps is to build an internal integrity and a clean unruffled perspective. \\n\\nFor example, if you keep your house in good order, it becomes easier for you to move through it. If you keep it very messy and cluttered, you might move slower through your hallways or even have trouble finding things. In this example, the house is your mind and body. The Yamas and Niyamas help you to keep your mind and body in order. \\n\\nAsana\\n\\nThese are the physical postures of yoga. The simple idea is that to maintain the Yogic path of living, you must be healthy. Your body should be strong. Your mind should be open and uncluttered. \\nAsana\\n is a practice that helps us strengthen the bond between the body and mind. \\n\\nPranamaya\\n\\n In Yoga philosophy, Prana is the energy that flows through all things. And before you classify this as new age or spiritual, think of prana as just being “what exists.” Prana is a flow that we all experience. When you are nervous about an upcoming presentation, you feel flutters in your stomach perhaps. This might be a nervous response, but we can symbolically think of this of prana fluttering. When we feel bored, we often also feel heavy and a little sleepy. There are all sorts of physical reasons why - but we can think of this of slow and heavy prana.  \\n\\nWith this perspective, Pranamaya helps move this energy around in beneficial ways.\\n\\nIf you feel very nervous, you might notice that taking ten very slow and very deep breaths calms you. This is an example of Pranamaya.   \\n\\nPratyhara\\n\\nThis is the practice of training your awareness away from the outside world and turning it inward. We practice Pratyhara by noticing what is going on inside - our habits, our beliefs, our hopes and everything else in between. Here we learn the art of stepping back a little to just notice these internal patterns, doing our best to not criticize them. It can be truly surprising how much change can happen when you just notice something. \\n\\nDharana\\n\\nThis often is referred to as a practice of concentration. We begin to develop the tools for concentration by practicing Asana and Pranamaya. This helps us prepare for meditation. For example, in Asana we concentrate on the pose itself. When practicing Dharana, we might choose an object to singularly focus on. Commonly, concentration on a mantra or even just a single sound can be done. \\n\\nTry Candle Gazing to practice Dharana\\n\\nFind a comfortable seat. \\nGaze\\n at a small flame for a few moments. Close your eyes and focus on the afterimage of the flame. Attempt to think of nothing else other than this image until it disappears.\\n\\nDhyana\\n\\nDhyana follows Dharana as this become a concentration on just the mind. Here, we no longer focus on a thing - we simply have a sharp awareness. We often call this practice meditation or mindfulness. Considering that as humans, we are trained to notice, respond and do so many things with our mind, this practice is absolutely difficult. This is why we first start with Dharana - training the mind to focus and concentrate on a thing before removing that focal point and practicing Dhyana. \\n\\nSamadhi\\n\\nSimply put, Samadhi is experiencing the peace of simply existing. It is being present without stress, anxiety or busy thoughts. There is also a genuine sense of connectedness between you and all other living things. This is the peak moment within the 8limb path - and don’t worry - if you experience Samadhi you won’t be walking around like a zombie with a half-smile. This is an experience that comes and goes and eventually becomes a beautiful backdrop to how you experience your life.\\n"}},{"id":"ckfqz4wmg0219017900i8b9lf","slug":"breath-as-a-messenger","author":{"name":"Nikita","teacherMytSlug":"nikita-2","pictureUrl":"nitika-pro.jpg"},"title":"Breath as a messenger","createdAt":"2020-02-06T00:00:00+00:00","coverUrl":"nitika-pro.jpg","content":{"text":"When I manage to successfully draw my awareness to my breath and its effect on my body, I feel one with it. I am my breath.\\n\\nDuring my second 10-day \\nVipassana\\n meditation retreat, I stayed back one day to ask the teacher about pain. I felt intense pain in my back/ thigh/ ankle. Just as the meditation method, she said pain is also a sensation - how can I try to maintain equanimity with it? Can I try to stay with the pain, really focus on it? Does it have a texture? Does it have a radius? An epicentre? Sure enough, in my practice thereafter, initially it felt as though the more I focused on the pain, the worse it got… until it didn’t. Something happened, the pain started to dissipate, almost as if just sending my awareness and my breath there gave it the attention it needed then its message was delivered. It could now calm down and just be. \\n\\n\\nYoga\\n is similar in that sense. Although, it’s important to know the difference between discomfort (and how to work with it) and pain (and how to avoid hurting your body). How can you make the tiny muscles in your foot to relax completely when you can’t even feel them? With your breath and awareness of course. A lot can happen just by sending these two messengers there. They reassure and allow relaxation. Part of this practice is getting off auto-pilot. We’re not aware of harmful habits and thought patterns that affect us. This practice is about tuning in and becoming aware of patterns. \\n\\nTen years ago, I was looking for a fitness activity to support my physical development so that I could focus on my dance training. I tried the gym but felt that its benefits were only temporary- I felt myself deflate like a balloon every time I stopped using machines to exercise my muscles. I had also started having regular backaches. I knew I needed something more holistic. Something that wasn’t just temporary and for the external physicality. I went for my first \\nYoga class\\n (it was also the first time I meditated) and I remember feeling completely different at the end of the session. Something had shifted. I felt great- mentally and physically. I was hooked!\\n\\nOver the years, the physical practice was an entryway to something deeper - simply being in the present moment. Meditation has helped deepen this practice. This awareness practice continues to be a catalyst in my personal growth journey. My yoga practice grounds me in my body, the only reality I really have. Everything I experience is through this body. Learning to listen to it and respect it has been a long but rewarding journey. \\n\\n2018 was a year of big changes for me, I quit my corporate job and finally decided to live my true calling- working with the body. I pursued my Teacher Training with an amazing teacher who could not stress enough on the importance of safe practice. I grant her the credit for my strong foundation in the importance of accurate cueing and body awareness.\\n\\nI feel immensely lucky to be able to offer this gift to others now. I hope to help more people stay in touch with their body through breath and mindfulness. \\n"}}],"relatedPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"cl31z7b95pf2h0ck3sna7w2xg","slug":"yoga-for-women-over-50","author":{"name":"Vineeta","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Older Women: Yoga for Women Over 50","createdAt":"2022-05-11T19:29:46.900088+00:00","coverUrl":"shfqitaozmzufddc6ift.jpg","content":{"text":"Yoga is for every body. And that’s just one of the wonderful things about it! Another wonderful thing is there are\\n specific\\n yoga poses for women, men, children, disabled people, seniors. \\nA yoga practice can be tailored to meet the varying and specific individual needs of a person or of a collective group of people. Here, I’ll be addressing the physical, mental, and emotional needs of women over the age of 50 with yoga poses that are particularly beneficial to them.\\nHi! My name is Vaneeta! I teach a\\n Yoga for Women\\n group class at MyYogaTeacher. Women are the source of life and energy on the planet. And a woman advances through many phases of life from motherhood to \\nmenopause\\n. Women who are entering the stage of life that is after menopause have specific needs that can be addressed with yoga!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nI hope you’ll try some of these yoga poses for women over 50 and then join my class on MyYogaTeacher for more!\\nOne key to doing yoga at an older age is using props that help you remain stable, safe, and aligned. I recommend using blocks and/or a chair along with your mat.\\n\\n\\n\\n1. Cat and Cow Pose\\nCat and Cow pose is great for anyone at any age, but it’s a great way for women to begin warming up their back and abdominal muscles in a way that is gradual and stable. Supporting your weight on all fours is also a great way to keep arm and chest muscles (that maybe don’t get used as much as we age) strong and conditioned. Women over 50 tend to start experiencing stiffness and reduced mobility in their backs, so cat and cow pose is perfect for helping with those issues as well!\\nAdditionally, because cat and cow pose is designed to sync with  your breath, it is a great way to cleanse emotionally. Since changes in your body can cause emotional distress, particularly in older women, this yoga pose helps women release those emotions before moving forward with more challenging poses.\\n\\n\\n\\n2. Downward Facing Dog\\nOtherwise known as “Down Dog,” this yoga pose is great for older women because it:\\nStretches out the calves, hamstrings, and back \\nBuilds strength in the arms and chest \\nIncreases flexibility in the shoulders\\nBoosts circulation of oxygen and nutrients to otherwise contracting muscles\\nShoulder joints tend to wear out as women age, which makes them susceptible to injuring their shoulders. Building strength in the arms and chest helps protect those increasingly fragile shoulder joints. \\nEmotionally, down dog instills a sense of empowerment and increases feelings of confidence and accomplishment, two things women over 50 tend to struggle with when they notice the changes in their bodies.\\nAdditionally, once a women passes through menopause, muscles tend to tighten and contract due to reduction in hormones and hormone production. Downward facing dog is a perfect yoga pose for women over 50 because it keeps their leg and back muscles lengthened and promotes good circulation!\\n\\n\n3. Modified Cobbler’s Pose\\nAs women age, it is common for them to encounter knee problems and knee pain, making some yoga poses difficult. However, many yoga poses that increase flexibility and circulation to the hip flexors and hip joints require bent knees. \\nPerforming cobbler’s pose on a block or bolster where your hips are higher than your knees helps decrease the pressure on your knees while still reaping the gentle benefits of hip stretching. You may also choose to put blocks underneath your knees or move your feet further away from your body so that the angle of bend in your knees isn’t as sharp.\\nEither way, this pose is proof that yoga for women over 50 is doable, even if you’re experiencing physical challenges and physiological changes.\\n\\n\n4. Modified Tree Pose\\nBalancing postures are a common theme in many forms of yoga. They help yogis learn how to focus better, increase concentration, and (importantly for older women) strengthen the tiny muscles in our feet and ankles.\\nOlder women may begin to experience balance issues as they age. This is common and normal!\\nThe more you work to strengthen the muscles in your feet and ankles, the less likely you will be to lose your balance! Additionally, yoga for women helps you navigate the mental changes you may experience by helping with memory, focus, and concentration.\\nUse a chair, wall, or other stable object if needed. You may also place your non-standing foot on your calf or even at your ankle until you are comfortable moving it further up.\\n\\n\\n5. Child’s Pose\\nEveryone loves child’s pose! It’s a great stretch for your back, arms, neck, and even hips and glutes. Older women may want to rest their forehead on a block and/or place a blanket underneath their hips to alleviate any discomfort.\\nTaking some much needed time in child’s pose allows women to reflect on how their body feels and release any negative thoughts about the changes that may be occurring in their body as they age.\\nI would love to have you join us in the Yoga for \\nSenior\\n class, where I not only teach a yoga class specifically catered to women’s needs but talk about common issues women face as they transition into and out of different phases of life! also Check out our latest \\nWellness\\n class for seniors!\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nNamaste!"}},{"id":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to  use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"}}],"blogContent":{"id":"ckomuppo02fuw0c75ob1gvgv4","slug":"yoga-for-hormonal-imbalance","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones","createdAt":"2021-05-13T12:11:42.554984+00:00","updatedAt":"2022-08-01T06:25:05.15004+00:00","coverUrl":"kdfk6tgq348b7wstjcc6.jpg","seoDescription":"Do you have a hormonal imbalance? Yoga for hormonal balance is a perfect way to help. Learn six poses for hormonal balance here!","content":{"text":"This one’s mostly for the ladies. Not that men don’t have hormones too! \\nWe know you do.\\n\\nBut if you haven’t been told (or told yourself) that you’re moody because you’re hormonal at least once in your life, then you might have a hard time understanding what’s being discussed in this article.\\n\\nAlmost all types of yoga positively impacts the endocrine system where our hormones are housed, regulated and released.\\n\\nHormones fluctuate in many stages of a woman’s life. Puberty, menstruation, pregnancy, childbirth, after childbirth, menopause. \\n\\nSometimes life wreaks havoc on our hormones as well. Things like stress, particularly consistent or constant stress, affect how our hormones are released and work.\\n\\nSymptoms of imbalanced hormones include:\\n\\n Weight gain\\nIrregular cycles\\nMood swings\\nLowered immunity \\nThyroid problems \\nPMS\\nLower back pain\\nFertility problems\\nInsomnia\\nHot flashes\\nBlood sugar imbalances\\n\\nAnd more. \\n\\nThat’s a lot. Yoga helps regulate hormones and ease or eliminate the discomforts associated with hormonal imbalances. That’s why I wanted to offer a \\nYoga for Hormonal Imbalance class\\n on myYogaTeacher!\\n\\nBecause at some point all women will experience some sort of hormonal imbalance. \\n\\n\\nIf you haven’t joined myYogaTeacher yet, you can grab a 2-week free trial here!\\n There are over 35 different classes you can take on a daily basis. All from the comfort of your own home!\\n\\nYoga helps with hormones throughout the body by stimulating the glands associated with releasing them. Yoga is also responsible for stress reduction, lower cortisol levels, and the release of endorphins.\\n\\nI want to provide you with a beginner’s list of yoga poses to help with hormonal imbalances that you can do at home with or without myYogaTeacher.\\n\\nSo try these out!\\n\\n1. Cobra pose\\n\\nThis pose stimulates the adrenal glands, helping your body combat stress and anxiety. While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, improves digestion, and stimulates the circulatory system.\\n\\nAll of which help alleviate menstrual or premenstrual symptoms like bloating, gas, cramping, stomach upset and headaches.\\n\\nAnd it’s easy to do! I recommend holding this pose for a minute while breathing deeply, releasing, and repeating a few more times for maximum benefit.\\n\\n\\n\\n2. Camel pose\\n\\nCamel pose has lots of benefits, but one is that it stimulates the thyroid and parathyroid glands, two major hormone producing glands in your neck region.\\n\\nThis pose also brings about a really nice stretch in the abdominal region, stretching out the uterine muscles and relieving menstrual cramps. The stretch in the spine helps reduce or eliminate mild lower back pain that can occur with menstruation as well.\\n\\nI recommend holding this pose for 30 seconds to a minute before coming up slowly and repeating several times. Be sure to bring your torso up first!\\n\\n\\n\\n3. Butterfly pose\\n\\nAnother really simple pose that opens up the hips massages the adrenal glands, butterfly is beneficial for relaxation and stress reduction as well.\\n\\nButterfly pose isn’t just a yoga pose for hormonal balance. It’s also a great asana for PCOS prevention and symptom relief. You’ll also feel a good stretch in the spine and lower back. \\n\\nUse a block to rest your head on if this pose gets too intense or your head doesn’t reach your feet. \\n\\nHold butterfly pose for 1-2 minutes and release.\\n\\n\\n\\n4. Bridge pose\\n\\nBridge pose strengthens your core and pelvic floor muscles. If you have lower back pain, place a block underneath your tailbone area for comfort.\\n\\nThis asana will also stimulate the thyroid and parathyroid glands located in the neck area, but be careful not to put too much pressure on your neck in bridge pose and cause an injury.\\n\\nIf you’re unsure of how to do this one or any of the poses I mention here without injuring yourself, you should definitely check out my class, Yoga for Hormonal Imbalance.\\n\\nHold for 30 seconds, and release from the top of the spine, rolling down. Repeat several times for maximum benefits!\\n\\n\\n\\n5. Child’s pose\\n\\nMany female yogis say this pose is the best for menstrual cramps. Not only does it relieve pressure from your lower back and up towards your neck, it massages and relaxes the abdominal area, including the uterine muscles, and stimulates the adrenal glands.\\n\\nChild’s pose is a pose literally anyone can do! I'm pretty certain you’ve heard of it before, but just in case, I still gave you an example of this one below.\\n\\n\\n\\n6. Supine twists\\n\\nAhhhhh, sweet relief! Supine twists are ahhhhhhmazing for menstrual cramps. As a matter of fact, other twisting poses like seated twists and standing twists are also good. \\n\\nBut who wants to sit or stand to stretch when they’re feeling yucky? Why not just lie down!\\n\\nThis is the easiest way to “wring out” the front of your body and relieve tension in the lower back. Supine twists also help you feel more relaxed and calm, which is something every woman could stand to feel a little more of during that time of the month.\\n\\nHold each side for 30 seconds to a minute, breathing deeply and repeat several times on each side.\\n\\n\\n\\n\\n\\nIf you’re menstruating, you’ll want to avoid most inversion poses like downward facing dog, hand or headstands, shoulder stands, and plough pose. These poses are not good for your menstrual flow and can even increase cramping.\\n\\nWe’d love to have you learn more about yoga poses that help with hormone imbalances and menstrual issues in my class, \\nYoga for Hormonal Imbalances! \\n\\n\\n\\nIf you’re not a myYogaTeacher member yet, you can get a 2-week free trial here\\n and try out any or all of the live group yoga classes offered. There are over 35 of them\\n","html":"<p>This one’s mostly for the ladies. Not that men don’t have hormones too! <em>We know you do.</em></p><p></p><p>But if you haven’t been told (or told yourself) that you’re moody because you’re hormonal at least once in your life, then you might have a hard time understanding what’s being discussed in this article.</p><p></p><p>Almost all types of yoga positively impacts the endocrine system where our hormones are housed, regulated and released.</p><p></p><p>Hormones fluctuate in many stages of a woman’s life. Puberty, menstruation, pregnancy, childbirth, after childbirth, menopause. </p><p></p><p>Sometimes life wreaks havoc on our hormones as well. Things like stress, particularly consistent or constant stress, affect how our hormones are released and work.</p><p></p><p>Symptoms of imbalanced hormones include:</p><p></p><ul><li><div> Weight gain</div></li><li><div>Irregular cycles</div></li><li><div>Mood swings</div></li><li><div>Lowered immunity </div></li><li><div>Thyroid problems </div></li><li><div>PMS</div></li><li><div>Lower back pain</div></li><li><div>Fertility problems</div></li><li><div>Insomnia</div></li><li><div>Hot flashes</div></li><li><div>Blood sugar imbalances</div></li></ul><p></p><p>And more. </p><p></p><p>That’s a lot. Yoga helps regulate hormones and ease or eliminate the discomforts associated with hormonal imbalances. That’s why I wanted to offer a <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\">Yoga for Hormonal Imbalance class</a> on myYogaTeacher!</p><p></p><p>Because at some point all women will experience some sort of hormonal imbalance. </p><p></p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">If you haven’t joined myYogaTeacher yet, you can grab a 2-week free trial here!</a> There are over 35 different classes you can take on a daily basis. All from the comfort of your own home!</p><p></p><p>Yoga helps with hormones throughout the body by stimulating the glands associated with releasing them. Yoga is also responsible for stress reduction, lower cortisol levels, and the release of endorphins.</p><p></p><p>I want to provide you with a beginner’s list of yoga poses to help with hormonal imbalances that you can do at home with or without myYogaTeacher.</p><p></p><p>So try these out!</p><p></p><h2>1. Cobra pose</h2><p></p><p>This pose stimulates the adrenal glands, helping your body combat stress and anxiety. While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, improves digestion, and stimulates the circulatory system.</p><p></p><p>All of which help alleviate menstrual or premenstrual symptoms like bloating, gas, cramping, stomach upset and headaches.</p><p></p><p>And it’s easy to do! I recommend holding this pose for a minute while breathing deeply, releasing, and repeating a few more times for maximum benefit.</p><p></p><img src=\"https://media.graphcms.com/resize=width:800,height:450/hHCTT5aBSKuEIdxPk2I5\" alt=\"Cobra Pose\" title=\"cobra-pose-bhujangasana.jpg\" width=\"800\" height=\"450\" /><p></p><h2>2. Camel pose</h2><p></p><p>Camel pose has lots of benefits, but one is that it stimulates the thyroid and parathyroid glands, two major hormone producing glands in your neck region.</p><p></p><p>This pose also brings about a really nice stretch in the abdominal region, stretching out the uterine muscles and relieving menstrual cramps. The stretch in the spine helps reduce or eliminate mild lower back pain that can occur with menstruation as well.</p><p></p><p>I recommend holding this pose for 30 seconds to a minute before coming up slowly and repeating several times. Be sure to bring your torso up first!</p><p></p><img src=\"https://media.graphcms.com/resize=width:730,height:487/UnhShu9jRqeKM3LHIcIH\" alt=\"Camel Pose\" title=\"ccd03714.jpg\" width=\"730\" height=\"487\" /><p></p><h2>3. Butterfly pose</h2><p></p><p>Another really simple pose that opens up the hips massages the adrenal glands, butterfly is beneficial for relaxation and stress reduction as well.</p><p></p><p>Butterfly pose isn’t just a yoga pose for hormonal balance. It’s also a great asana for PCOS prevention and symptom relief. You’ll also feel a good stretch in the spine and lower back. </p><p></p><p>Use a block to rest your head on if this pose gets too intense or your head doesn’t reach your feet. </p><p></p><p>Hold butterfly pose for 1-2 minutes and release.</p><p></p><img src=\"https://media.graphcms.com/resize=width:728,height:485/SsEobqIwTZKuGpGbxlof\" alt=\"Butterfly Pose\" title=\"37421e55669804763aca990b38.jpg\" width=\"728\" height=\"485\" /><p></p><h2>4. Bridge pose</h2><p></p><p>Bridge pose strengthens your core and pelvic floor muscles. If you have lower back pain, place a block underneath your tailbone area for comfort.</p><p></p><p>This asana will also stimulate the thyroid and parathyroid glands located in the neck area, but be careful not to put too much pressure on your neck in bridge pose and cause an injury.</p><p></p><p>If you’re unsure of how to do this one or any of the poses I mention here without injuring yourself, you should definitely check out my class, Yoga for Hormonal Imbalance.</p><p></p><p>Hold for 30 seconds, and release from the top of the spine, rolling down. Repeat several times for maximum benefits!</p><p></p><img src=\"https://media.graphcms.com/resize=width:700,height:530/c0IMtKYpSXSGZbN0DzDv\" alt=\"Bridge Pose \" title=\"23416-yoga-6-supported-bridge-pose.jpg\" width=\"700\" height=\"530\" /><p></p><h2>5. Child’s pose</h2><p></p><p>Many female yogis say this pose is the best for menstrual cramps. Not only does it relieve pressure from your lower back and up towards your neck, it massages and relaxes the abdominal area, including the uterine muscles, and stimulates the adrenal glands.</p><p></p><p>Child’s pose is a pose literally anyone can do! I&#39;m pretty certain you’ve heard of it before, but just in case, I still gave you an example of this one below.</p><p></p><img src=\"https://media.graphcms.com/resize=width:960,height:639/F5zgG8WtTi2PAYIGPfck\" alt=\"Child’s Pose \" title=\"yoga-2959214_960_720.jpg\" width=\"960\" height=\"639\" /><p></p><h2>6. Supine twists</h2><p></p><p>Ahhhhh, sweet relief! Supine twists are ahhhhhhmazing for menstrual cramps. As a matter of fact, other twisting poses like seated twists and standing twists are also good. </p><p></p><p>But who wants to sit or stand to stretch when they’re feeling yucky? Why not just lie down!</p><p></p><p>This is the easiest way to “wring out” the front of your body and relieve tension in the lower back. Supine twists also help you feel more relaxed and calm, which is something every woman could stand to feel a little more of during that time of the month.</p><p></p><p>Hold each side for 30 seconds to a minute, breathing deeply and repeat several times on each side.</p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:2000,height:1125/23hf0iTiTpafo6R7qy1i\" alt=\"Supine Twists\" title=\"annelise-hagen-spinal-twist.jpg\" width=\"2000\" height=\"1125\" /><p></p><p>If you’re menstruating, you’ll want to avoid most inversion poses like downward facing dog, hand or headstands, shoulder stands, and plough pose. These poses are not good for your menstrual flow and can even increase cramping.</p><p></p><p>We’d love to have you learn more about yoga poses that help with hormone imbalances and menstrual issues in my class, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\">Yoga for Hormonal Imbalances! </a></p><p></p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">If you’re not a myYogaTeacher member yet, you can get a 2-week free trial here</a> and try out any or all of the live group yoga classes offered. There are over 35 of them</p><p></p>"},"category":["emotional_health"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>This one’s mostly for the ladies. Not that men don’t have hormones too! <em>We know you do.</em></p><p></p><p>But if you haven’t been told (or told yourself) that you’re moody because you’re hormonal at least once in your life, then you might have a hard time understanding what’s being discussed in this article.</p><p></p><p>Almost all types of yoga positively impacts the endocrine system where our hormones are housed, regulated and released.</p><p></p><p>Hormones fluctuate in many stages of a woman’s life. Puberty, menstruation, pregnancy, childbirth, after childbirth, menopause. </p><p></p><p>Sometimes life wreaks havoc on our hormones as well. Things like stress, particularly consistent or constant stress, affect how our hormones are released and work.</p><p></p><p>Symptoms of imbalanced hormones include:</p><p></p><ul><li><div> Weight gain</div></li><li><div>Irregular cycles</div></li><li><div>Mood swings</div></li><li><div>Lowered immunity </div></li><li><div>Thyroid problems </div></li><li><div>PMS</div></li><li><div>Lower back pain</div></li><li><div>Fertility problems</div></li><li><div>Insomnia</div></li><li><div>Hot flashes</div></li><li><div>Blood sugar imbalances</div></li></ul><p></p><p>And more. </p><p></p><p>That’s a lot. Yoga helps regulate hormones and ease or eliminate the discomforts associated with hormonal imbalances. That’s why I wanted to offer a <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\">Yoga for Hormonal Imbalance class</a> on myYogaTeacher!</p><p></p><p>Because at some point all women will experience some sort of hormonal imbalance. </p><p></p><p><a\n            class=\"inline-cta\"\n            id=f72a6023-91ad-4db9-a4bc-63b444f9fdd0\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckomuppo02fuw0c75ob1gvgv4&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones&entity_slug=yoga-for-hormonal-imbalance&page_or_popup=/articles/yoga-for-hormonal-imbalance&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"f72a6023-91ad-4db9-a4bc-63b444f9fdd0\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones\"\n            data-slug=\"yoga-for-hormonal-imbalance\"\n            <u>If you haven’t joined myYogaTeacher yet, you can grab a 2-week free trial here!</a></u>        \n            </a> There are over 35 different classes you can take on a daily basis. All from the comfort of your own home!</p><p></p><p>Yoga helps with hormones throughout the body by stimulating the glands associated with releasing them. Yoga is also responsible for stress reduction, lower cortisol levels, and the release of endorphins.</p><p></p><p>I want to provide you with a beginner’s list of yoga poses to help with hormonal imbalances that you can do at home with or without myYogaTeacher.</p><p></p><p>So try these out!</p><p></p><h2>1. Cobra pose</h2><p></p><p>This pose stimulates the adrenal glands, helping your body combat stress and anxiety. While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, improves digestion, and stimulates the circulatory system.</p><p></p><p>All of which help alleviate menstrual or premenstrual symptoms like bloating, gas, cramping, stomach upset and headaches.</p><p></p><p>And it’s easy to do! I recommend holding this pose for a minute while breathing deeply, releasing, and repeating a few more times for maximum benefit.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:800,height:450/hHCTT5aBSKuEIdxPk2I5\" \n                alt=\"Cobra Pose\"\n                title=\"Cobra Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:800,height:450/hHCTT5aBSKuEIdxPk2I5\"\n                alt=\"Cobra Pose\"\n                title=\"Cobra Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:800,height:450/hHCTT5aBSKuEIdxPk2I5\"\n                alt=\"Cobra Pose\"\n                title=\"Cobra Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>2. Camel pose</h2><p></p><p>Camel pose has lots of benefits, but one is that it stimulates the thyroid and parathyroid glands, two major hormone producing glands in your neck region.</p><p></p><p>This pose also brings about a really nice stretch in the abdominal region, stretching out the uterine muscles and relieving menstrual cramps. The stretch in the spine helps reduce or eliminate mild lower back pain that can occur with menstruation as well.</p><p></p><p>I recommend holding this pose for 30 seconds to a minute before coming up slowly and repeating several times. Be sure to bring your torso up first!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:730,height:487/UnhShu9jRqeKM3LHIcIH\" \n                alt=\"Camel Pose\"\n                title=\"Camel Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:730,height:487/UnhShu9jRqeKM3LHIcIH\"\n                alt=\"Camel Pose\"\n                title=\"Camel Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:730,height:487/UnhShu9jRqeKM3LHIcIH\"\n                alt=\"Camel Pose\"\n                title=\"Camel Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>3. Butterfly pose</h2><p></p><p>Another really simple pose that opens up the hips massages the adrenal glands, butterfly is beneficial for relaxation and stress reduction as well.</p><p></p><p>Butterfly pose isn’t just a yoga pose for hormonal balance. It’s also a great asana for PCOS prevention and symptom relief. You’ll also feel a good stretch in the spine and lower back. </p><p></p><p>Use a block to rest your head on if this pose gets too intense or your head doesn’t reach your feet. </p><p></p><p>Hold butterfly pose for 1-2 minutes and release.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:728,height:485/SsEobqIwTZKuGpGbxlof\" \n                alt=\"Butterfly Pose\"\n                title=\"Butterfly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:728,height:485/SsEobqIwTZKuGpGbxlof\"\n                alt=\"Butterfly Pose\"\n                title=\"Butterfly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:728,height:485/SsEobqIwTZKuGpGbxlof\"\n                alt=\"Butterfly Pose\"\n                title=\"Butterfly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>4. Bridge pose</h2><p></p><p>Bridge pose strengthens your core and pelvic floor muscles. If you have lower back pain, place a block underneath your tailbone area for comfort.</p><p></p><p>This asana will also stimulate the thyroid and parathyroid glands located in the neck area, but be careful not to put too much pressure on your neck in bridge pose and cause an injury.</p><p></p><p>If you’re unsure of how to do this one or any of the poses I mention here without injuring yourself, you should definitely check out my class, Yoga for Hormonal Imbalance.</p><p></p><p>Hold for 30 seconds, and release from the top of the spine, rolling down. Repeat several times for maximum benefits!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:700,height:530/c0IMtKYpSXSGZbN0DzDv\" \n                alt=\"Bridge Pose \"\n                title=\"Bridge Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:700,height:530/c0IMtKYpSXSGZbN0DzDv\"\n                alt=\"Bridge Pose \"\n                title=\"Bridge Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:700,height:530/c0IMtKYpSXSGZbN0DzDv\"\n                alt=\"Bridge Pose \"\n                title=\"Bridge Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>5. Child’s pose</h2><p></p><p>Many female yogis say this pose is the best for menstrual cramps. Not only does it relieve pressure from your lower back and up towards your neck, it massages and relaxes the abdominal area, including the uterine muscles, and stimulates the adrenal glands.</p><p></p><p>Child’s pose is a pose literally anyone can do! I&#39;m pretty certain you’ve heard of it before, but just in case, I still gave you an example of this one below.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:960,height:639/F5zgG8WtTi2PAYIGPfck\" \n                alt=\"Child’s Pose \"\n                title=\"Child’s Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:960,height:639/F5zgG8WtTi2PAYIGPfck\"\n                alt=\"Child’s Pose \"\n                title=\"Child’s Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:960,height:639/F5zgG8WtTi2PAYIGPfck\"\n                alt=\"Child’s Pose \"\n                title=\"Child’s Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>6. Supine twists</h2><p></p><p>Ahhhhh, sweet relief! Supine twists are ahhhhhhmazing for menstrual cramps. As a matter of fact, other twisting poses like seated twists and standing twists are also good. </p><p></p><p>But who wants to sit or stand to stretch when they’re feeling yucky? Why not just lie down!</p><p></p><p>This is the easiest way to “wring out” the front of your body and relieve tension in the lower back. Supine twists also help you feel more relaxed and calm, which is something every woman could stand to feel a little more of during that time of the month.</p><p></p><p>Hold each side for 30 seconds to a minute, breathing deeply and repeat several times on each side.</p><p></p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2000,height:1125/23hf0iTiTpafo6R7qy1i\" \n                alt=\"Supine Twists\"\n                title=\"Supine Twists\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2000,height:1125/23hf0iTiTpafo6R7qy1i\"\n                alt=\"Supine Twists\"\n                title=\"Supine Twists\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2000,height:1125/23hf0iTiTpafo6R7qy1i\"\n                alt=\"Supine Twists\"\n                title=\"Supine Twists\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>If you’re menstruating, you’ll want to avoid most inversion poses like downward facing dog, hand or headstands, shoulder stands, and plough pose. These poses are not good for your menstrual flow and can even increase cramping.</p><p></p><p>We’d love to have you learn more about yoga poses that help with hormone imbalances and menstrual issues in my class, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\">Yoga for Hormonal Imbalances! </a></p><p></p><p><a\n            class=\"inline-cta\"\n            id=db6f7403-bc56-473d-9c14-470d4a3264c8\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckomuppo02fuw0c75ob1gvgv4&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones&entity_slug=yoga-for-hormonal-imbalance&page_or_popup=/articles/yoga-for-hormonal-imbalance&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"db6f7403-bc56-473d-9c14-470d4a3264c8\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones\"\n            data-slug=\"yoga-for-hormonal-imbalance\"\n            <u>If you’re not a myYogaTeacher member yet, you can get a 2-week free trial here</a></u>        \n            </a> and try out any or all of the live group yoga classes offered. There are over 35 of them</p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-hormonal-imbalance","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-hormonal-imbalance","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. 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No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckomuppo02fuw0c75ob1gvgv4","slug":"yoga-for-hormonal-imbalance","author":{"name":"Rohan","teacherMytSlug":null,"pictureUrl":null},"title":"Hormonal Havoc: 6 Yoga Poses to Help Regulate Your Hormones","createdAt":"2021-05-13T12:11:42.554984+00:00","updatedAt":"2022-08-01T06:25:05.15004+00:00","coverUrl":"kdfk6tgq348b7wstjcc6.jpg","seoDescription":"Do you have a hormonal imbalance? Yoga for hormonal balance is a perfect way to help. Learn six poses for hormonal balance here!","content":{"text":"This one’s mostly for the ladies. Not that men don’t have hormones too! \\nWe know you do.\\n\\nBut if you haven’t been told (or told yourself) that you’re moody because you’re hormonal at least once in your life, then you might have a hard time understanding what’s being discussed in this article.\\n\\nAlmost all types of yoga positively impacts the endocrine system where our hormones are housed, regulated and released.\\n\\nHormones fluctuate in many stages of a woman’s life. Puberty, menstruation, pregnancy, childbirth, after childbirth, menopause. \\n\\nSometimes life wreaks havoc on our hormones as well. Things like stress, particularly consistent or constant stress, affect how our hormones are released and work.\\n\\nSymptoms of imbalanced hormones include:\\n\\n Weight gain\\nIrregular cycles\\nMood swings\\nLowered immunity \\nThyroid problems \\nPMS\\nLower back pain\\nFertility problems\\nInsomnia\\nHot flashes\\nBlood sugar imbalances\\n\\nAnd more. \\n\\nThat’s a lot. Yoga helps regulate hormones and ease or eliminate the discomforts associated with hormonal imbalances. That’s why I wanted to offer a \\nYoga for Hormonal Imbalance class\\n on myYogaTeacher!\\n\\nBecause at some point all women will experience some sort of hormonal imbalance. \\n\\n\\nIf you haven’t joined myYogaTeacher yet, you can grab a 2-week free trial here!\\n There are over 35 different classes you can take on a daily basis. All from the comfort of your own home!\\n\\nYoga helps with hormones throughout the body by stimulating the glands associated with releasing them. Yoga is also responsible for stress reduction, lower cortisol levels, and the release of endorphins.\\n\\nI want to provide you with a beginner’s list of yoga poses to help with hormonal imbalances that you can do at home with or without myYogaTeacher.\\n\\nSo try these out!\\n\\n1. Cobra pose\\n\\nThis pose stimulates the adrenal glands, helping your body combat stress and anxiety. While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, improves digestion, and stimulates the circulatory system.\\n\\nAll of which help alleviate menstrual or premenstrual symptoms like bloating, gas, cramping, stomach upset and headaches.\\n\\nAnd it’s easy to do! I recommend holding this pose for a minute while breathing deeply, releasing, and repeating a few more times for maximum benefit.\\n\\n\\n\\n2. Camel pose\\n\\nCamel pose has lots of benefits, but one is that it stimulates the thyroid and parathyroid glands, two major hormone producing glands in your neck region.\\n\\nThis pose also brings about a really nice stretch in the abdominal region, stretching out the uterine muscles and relieving menstrual cramps. The stretch in the spine helps reduce or eliminate mild lower back pain that can occur with menstruation as well.\\n\\nI recommend holding this pose for 30 seconds to a minute before coming up slowly and repeating several times. Be sure to bring your torso up first!\\n\\n\\n\\n3. Butterfly pose\\n\\nAnother really simple pose that opens up the hips massages the adrenal glands, butterfly is beneficial for relaxation and stress reduction as well.\\n\\nButterfly pose isn’t just a yoga pose for hormonal balance. It’s also a great asana for PCOS prevention and symptom relief. You’ll also feel a good stretch in the spine and lower back. \\n\\nUse a block to rest your head on if this pose gets too intense or your head doesn’t reach your feet. \\n\\nHold butterfly pose for 1-2 minutes and release.\\n\\n\\n\\n4. Bridge pose\\n\\nBridge pose strengthens your core and pelvic floor muscles. If you have lower back pain, place a block underneath your tailbone area for comfort.\\n\\nThis asana will also stimulate the thyroid and parathyroid glands located in the neck area, but be careful not to put too much pressure on your neck in bridge pose and cause an injury.\\n\\nIf you’re unsure of how to do this one or any of the poses I mention here without injuring yourself, you should definitely check out my class, Yoga for Hormonal Imbalance.\\n\\nHold for 30 seconds, and release from the top of the spine, rolling down. Repeat several times for maximum benefits!\\n\\n\\n\\n5. Child’s pose\\n\\nMany female yogis say this pose is the best for menstrual cramps. Not only does it relieve pressure from your lower back and up towards your neck, it massages and relaxes the abdominal area, including the uterine muscles, and stimulates the adrenal glands.\\n\\nChild’s pose is a pose literally anyone can do! I'm pretty certain you’ve heard of it before, but just in case, I still gave you an example of this one below.\\n\\n\\n\\n6. Supine twists\\n\\nAhhhhh, sweet relief! Supine twists are ahhhhhhmazing for menstrual cramps. As a matter of fact, other twisting poses like seated twists and standing twists are also good. \\n\\nBut who wants to sit or stand to stretch when they’re feeling yucky? Why not just lie down!\\n\\nThis is the easiest way to “wring out” the front of your body and relieve tension in the lower back. Supine twists also help you feel more relaxed and calm, which is something every woman could stand to feel a little more of during that time of the month.\\n\\nHold each side for 30 seconds to a minute, breathing deeply and repeat several times on each side.\\n\\n\\n\\n\\n\\nIf you’re menstruating, you’ll want to avoid most inversion poses like downward facing dog, hand or headstands, shoulder stands, and plough pose. These poses are not good for your menstrual flow and can even increase cramping.\\n\\nWe’d love to have you learn more about yoga poses that help with hormone imbalances and menstrual issues in my class, \\nYoga for Hormonal Imbalances! \\n\\n\\n\\nIf you’re not a myYogaTeacher member yet, you can get a 2-week free trial here\\n and try out any or all of the live group yoga classes offered. There are over 35 of them\\n","html":"<p>This one’s mostly for the ladies. Not that men don’t have hormones too! <em>We know you do.</em></p><p></p><p>But if you haven’t been told (or told yourself) that you’re moody because you’re hormonal at least once in your life, then you might have a hard time understanding what’s being discussed in this article.</p><p></p><p>Almost all types of yoga positively impacts the endocrine system where our hormones are housed, regulated and released.</p><p></p><p>Hormones fluctuate in many stages of a woman’s life. Puberty, menstruation, pregnancy, childbirth, after childbirth, menopause. </p><p></p><p>Sometimes life wreaks havoc on our hormones as well. Things like stress, particularly consistent or constant stress, affect how our hormones are released and work.</p><p></p><p>Symptoms of imbalanced hormones include:</p><p></p><ul><li><div> Weight gain</div></li><li><div>Irregular cycles</div></li><li><div>Mood swings</div></li><li><div>Lowered immunity </div></li><li><div>Thyroid problems </div></li><li><div>PMS</div></li><li><div>Lower back pain</div></li><li><div>Fertility problems</div></li><li><div>Insomnia</div></li><li><div>Hot flashes</div></li><li><div>Blood sugar imbalances</div></li></ul><p></p><p>And more. </p><p></p><p>That’s a lot. Yoga helps regulate hormones and ease or eliminate the discomforts associated with hormonal imbalances. That’s why I wanted to offer a <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\">Yoga for Hormonal Imbalance class</a> on myYogaTeacher!</p><p></p><p>Because at some point all women will experience some sort of hormonal imbalance. </p><p></p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">If you haven’t joined myYogaTeacher yet, you can grab a 2-week free trial here!</a> There are over 35 different classes you can take on a daily basis. All from the comfort of your own home!</p><p></p><p>Yoga helps with hormones throughout the body by stimulating the glands associated with releasing them. Yoga is also responsible for stress reduction, lower cortisol levels, and the release of endorphins.</p><p></p><p>I want to provide you with a beginner’s list of yoga poses to help with hormonal imbalances that you can do at home with or without myYogaTeacher.</p><p></p><p>So try these out!</p><p></p><h2>1. Cobra pose</h2><p></p><p>This pose stimulates the adrenal glands, helping your body combat stress and anxiety. While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, improves digestion, and stimulates the circulatory system.</p><p></p><p>All of which help alleviate menstrual or premenstrual symptoms like bloating, gas, cramping, stomach upset and headaches.</p><p></p><p>And it’s easy to do! I recommend holding this pose for a minute while breathing deeply, releasing, and repeating a few more times for maximum benefit.</p><p></p><img src=\"https://media.graphcms.com/resize=width:800,height:450/hHCTT5aBSKuEIdxPk2I5\" alt=\"Cobra Pose\" title=\"cobra-pose-bhujangasana.jpg\" width=\"800\" height=\"450\" /><p></p><h2>2. Camel pose</h2><p></p><p>Camel pose has lots of benefits, but one is that it stimulates the thyroid and parathyroid glands, two major hormone producing glands in your neck region.</p><p></p><p>This pose also brings about a really nice stretch in the abdominal region, stretching out the uterine muscles and relieving menstrual cramps. The stretch in the spine helps reduce or eliminate mild lower back pain that can occur with menstruation as well.</p><p></p><p>I recommend holding this pose for 30 seconds to a minute before coming up slowly and repeating several times. Be sure to bring your torso up first!</p><p></p><img src=\"https://media.graphcms.com/resize=width:730,height:487/UnhShu9jRqeKM3LHIcIH\" alt=\"Camel Pose\" title=\"ccd03714.jpg\" width=\"730\" height=\"487\" /><p></p><h2>3. Butterfly pose</h2><p></p><p>Another really simple pose that opens up the hips massages the adrenal glands, butterfly is beneficial for relaxation and stress reduction as well.</p><p></p><p>Butterfly pose isn’t just a yoga pose for hormonal balance. It’s also a great asana for PCOS prevention and symptom relief. You’ll also feel a good stretch in the spine and lower back. </p><p></p><p>Use a block to rest your head on if this pose gets too intense or your head doesn’t reach your feet. </p><p></p><p>Hold butterfly pose for 1-2 minutes and release.</p><p></p><img src=\"https://media.graphcms.com/resize=width:728,height:485/SsEobqIwTZKuGpGbxlof\" alt=\"Butterfly Pose\" title=\"37421e55669804763aca990b38.jpg\" width=\"728\" height=\"485\" /><p></p><h2>4. Bridge pose</h2><p></p><p>Bridge pose strengthens your core and pelvic floor muscles. If you have lower back pain, place a block underneath your tailbone area for comfort.</p><p></p><p>This asana will also stimulate the thyroid and parathyroid glands located in the neck area, but be careful not to put too much pressure on your neck in bridge pose and cause an injury.</p><p></p><p>If you’re unsure of how to do this one or any of the poses I mention here without injuring yourself, you should definitely check out my class, Yoga for Hormonal Imbalance.</p><p></p><p>Hold for 30 seconds, and release from the top of the spine, rolling down. Repeat several times for maximum benefits!</p><p></p><img src=\"https://media.graphcms.com/resize=width:700,height:530/c0IMtKYpSXSGZbN0DzDv\" alt=\"Bridge Pose \" title=\"23416-yoga-6-supported-bridge-pose.jpg\" width=\"700\" height=\"530\" /><p></p><h2>5. Child’s pose</h2><p></p><p>Many female yogis say this pose is the best for menstrual cramps. Not only does it relieve pressure from your lower back and up towards your neck, it massages and relaxes the abdominal area, including the uterine muscles, and stimulates the adrenal glands.</p><p></p><p>Child’s pose is a pose literally anyone can do! I&#39;m pretty certain you’ve heard of it before, but just in case, I still gave you an example of this one below.</p><p></p><img src=\"https://media.graphcms.com/resize=width:960,height:639/F5zgG8WtTi2PAYIGPfck\" alt=\"Child’s Pose \" title=\"yoga-2959214_960_720.jpg\" width=\"960\" height=\"639\" /><p></p><h2>6. Supine twists</h2><p></p><p>Ahhhhh, sweet relief! Supine twists are ahhhhhhmazing for menstrual cramps. As a matter of fact, other twisting poses like seated twists and standing twists are also good. </p><p></p><p>But who wants to sit or stand to stretch when they’re feeling yucky? Why not just lie down!</p><p></p><p>This is the easiest way to “wring out” the front of your body and relieve tension in the lower back. Supine twists also help you feel more relaxed and calm, which is something every woman could stand to feel a little more of during that time of the month.</p><p></p><p>Hold each side for 30 seconds to a minute, breathing deeply and repeat several times on each side.</p><p></p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:2000,height:1125/23hf0iTiTpafo6R7qy1i\" alt=\"Supine Twists\" title=\"annelise-hagen-spinal-twist.jpg\" width=\"2000\" height=\"1125\" /><p></p><p>If you’re menstruating, you’ll want to avoid most inversion poses like downward facing dog, hand or headstands, shoulder stands, and plough pose. These poses are not good for your menstrual flow and can even increase cramping.</p><p></p><p>We’d love to have you learn more about yoga poses that help with hormone imbalances and menstrual issues in my class, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-hormonal-imbalance-by-gomati\">Yoga for Hormonal Imbalances! </a></p><p></p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">If you’re not a myYogaTeacher member yet, you can get a 2-week free trial here</a> and try out any or all of the live group yoga classes offered. There are over 35 of them</p><p></p>"},"category":["emotional_health"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"a96153dc-274b-428e-b1e3-a36d1751efc0","student_uuid":"161db905-837f-4e96-8223-b3b117f40f74","teacher_uuid":"31f337fe-ffe8-462b-8024-cce85200832f","teacher_name":"Kanishka Pandey","teacher_first_name":"Kanishka","teacher_slug":"kanishka-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1661185920/teacher/photos/vxqqajmyljsq8gcn1yfl.jpg","group_session_name":"Kriya, Pranayama and Meditation","group_session_description":"Kriyas are a set of purifying practices intended to help the body to clear energy pathways and strengthen the immune system. Simple kriyas can be included in a daily practice to boost self-confidence and promote vibrant health. 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