4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)

{"slug":"yoga-for-knee-pain","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n⁠ \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n⁠\\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n online group classes\\n for every type of yoga at\\n MyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckfqz2rgo02090136wdoy1f70","slug":"a-review-from-a-real-student","author":{"name":"Nikki Miller","teacherMytSlug":null,"pictureUrl":"nikki-miller.jpg"},"title":"A Review from a REAL Student!","createdAt":"2020-01-10T00:00:00+00:00","coverUrl":"1-First-we-check-in.jpg","content":{"text":"We were just so excited to see Nikki's review of myYogaTeacher that we asked if we could also share it here. We are LOVING her excitement and enthusiasm for finding HER TEACHER!\n⁠\\n[CTA-REVIEWS]\\nGuest post by Nikki Miller\\nWhen the student is ready, the teacher will appear attributed to Buddha Siddhartha Guatama Shakyamuni\\n\\nMaybe you've heard that one? You’re ready to up your yoga game, but where is your teacher? \\n\\nThey’re in your living room.  \\n\\n\\nI mean, not right now (don’t freak out). But they can be in your living room, if you’re ready for one-on-one online yoga instruction, in private, in your home - with a real \\nlive\\n yoga teacher trained in India. \\n\\nConfession: I wasn’t ready. How would that even work? #skeptical\\n\\nI only tried myYogaTeacher because of three words: \\nFree Trial Period\\n. At least it would motivate me to get on my yoga mat and skip that last hour of Netflix binging. \\n\\nFully ready to bail the moment the app got confusing or annoying (nobody has time for a half-baked app), I signed up and the app proved seamless. But let’s not get ahead of ourselves—we haven’t even gotten to the yoga yet!\\n\\n\\n\\nMe and Pranjal!\\n\\nI set up my yoga mat in living room and a real, live yoga teacher met me online through the two-way camera on my laptop. Pretty cool… but how could she instruct me through a camera? Still skeptical. Still ready to bail.  \\n\\nShe asked about my goals and how my body was feeling (I happened to be recovering from a shoulder injury) and then she tailored the practice to my specific needs that day. \\n\\n\\nWhen we got to my Nemesis Pose (the one I always struggle with) she proactively offered \\nmodifications\\n — and I actually felt at ease in the pose. Yoga. Epiphany.  \\n\\nAlong the way I asked ALL the questions: Can we go back to the last pose? Can we slow down (or speed up) a bit? Can you tell me more about [insert every question I’ve ever had about \\nyoga poses\\n]?\\n[CTA-GC]\\nAfterwards they sent me a recording of the session. (Confession: I had absolutely no intention of watching it! I’ve seen myself in the mirror at the studio. Hard pass). But I caved, and the replay revealed how my body came in and out of poses and where I was misaligned until performing the modifications. \\n\\n\\nMy understanding advanced more than it had in months. \\n\\n\\nI had found my \\nyoga teacher\\n.  \\n\\nNot everything was smooth sailing, though:   \\n\\n1)    Setting up the audio harshed my zen. In order to get your entire yoga mat on the screen, you have to place your laptop/device pretty far away, but then it can be difficult to hear through the speakers. In the end, I opted to use my mobile phone for the audio—which worked fine but became distracting while navigating around the mat.\\n\\nOne teacher spoke with a pronounced accent that I struggled to understand. I’d rather say more “OM” and less “Can you repeat that please?”\\n\\nI tried other teachers over time, and while you learn something from every teacher, not all were the right fit for me. It’s similar to finding your yoga studio home: you’ll know it when you find it.\\n\\n\\nSharing physical space and community with other yogis at the studio will always be an important part of my yoga experience. And if I’m desperate I might mimic a pre-recorded \\nyoga class\\n again. But myYogaTeacher is now a critical arm of my yoga practice. \\n\\n\\nIt’s where my experience is expertly tailored to my unique needs. It’s where I can ask questions and receive immediate feedback. It’s where my practice truly advances. \\n\\nIt’s where I found my teacher. \\n\\nAnd all from my living room. (Confession: Sometimes still in my pajamas.)\\n"}},{"id":"ckshtiffsleug0b3179r9ha5f","slug":"yoga-for-thyroid","author":{"name":"Neelmani","teacherMytSlug":null,"pictureUrl":null},"title":"7 Yoga Poses That Positively Impact Your Thyroid Function","createdAt":"2021-08-18T18:18:01.031661+00:00","coverUrl":"nvq7ezupqfiekkejdf3y.jpg","content":{"text":"Did you know that approximately 20 million Americans suffer with thyroid disorders? Women more than men.\\nThere is probably not a cell in your body that isn’t affected by your thyroid, a little butterfly-shaped gland at the base of your throat. Though it may be little, it is definitely fierce!\\nThe thyroid gland produces hormones that control metabolism (that thing people are always saying makes them fat), muscle and digestive function, bone maintenance, and brain development.\\nThat’s a lot!\\nWhich is exactly why we want to talk about ways therapeutic yoga can help people who suffer from problems with an underactive or overactive thyroid.\\n[CTA-DEFAULT]\\nIn the meantime, I’ll show you some yoga poses that positively impact your thyroid function!\\n1. Shoulder Stand\\nOne of the key benefits of practicing shoulder stand is it brings increased blood flow to the thyroid. Researchers believe circulation to the thyroid gland (or lack of) can play a huge role in whether it is working properly or not.\\nNot to mention, inversion poses increase blood flow to the heart and brain as well!\\nBe mindful of how you feel in this pose, and do not turn your head from side to side. Head and neck should remain in neutral position to prevent injury.\\n\\n\\n2. Plow Pose\\nSimilar to shoulder stand, plow pose stimulates the thyroid and increases circulation to that area of the neck. However, yogis who are overweight or have larger breasts may find this pose too difficult or may struggle to breathe properly. If this happens, slowly lower out of the pose and do a modified version with your feet simply propped up against a wall with a pillow or bolster under your head.\\nIn the modified version, your legs should be straight up with your bottom touching the base of the wall.\\n\\n\\n3. Fish Pose\\nFish pose is an excellent pose for beginners and helps stretch out the muscles of the neck and the thyroid gland, allowing blood to circulate to and through it more easily.\\nThis pose can also be practiced with or without blocks, as seen in the images below! For yogis who do not have a lot of flexibility in their back and shoulders, blocks will make this pose more comfortable and passive versus active.\\n\\n\\n\\n\\n\\n4. Bridge Pose\\nBridge pose is also helpful for stretching out the neck muscles and improving circulation to the thyroid gland. Additionally, this pose is effective in relieving headaches and treating asthma!\\nSimilarly to other poses mentioned above, be mindful of your head and neck placement in this pose. It is not advisable to turn your head while performing bridge pose. Also, if you’re unable to reach your heels, simply reach as far as you are comfortably able to or clasp your hands together underneath you.\\n\\n\\n5. Cobra Pose\\nThis pose is an excellent way to stretch your throat, abdominal muscles, quads, and lower back! Almost any pose that opens up the throat and brings better circulation to the thyroid gland and surrounding tissues is helpful for relieving symptoms of hypo- or hyperthyroidism.\\nIf you’re not familiar with some or all of these poses, be sure to check out my class, Therapeutic Yoga for Thyroid on My Yoga Teacher!\\n\\n\\n6. Upward Bow Pose\\nWhile this pose may be too difficult for beginner yogis, it can be modified and is very beneficial for the thyroid and pituitary glands. It also strengthens the arms, shoulders, and abdominal muscles. This pose not only lengthens the neck muscles around the thyroid but also allows for better circulation to that area.\\n\\n\\n7. Supported Headstand Pose\\nSupported headstand pose is an advanced move, so if you’re unfamiliar with it, maybe skip this one. However, if you’re able to safely perform this pose, it is incredibly helpful! It acts directly on the thyroid gland. \\nThis pose helps bring blood flow to the heart as well as stimulating the brain’s pituitary and pineal glands.\\nSupported headstand pose should not be performed without prior yoga experience and should be performed under the supervision of an experienced teacher for the first time.\\n\\n\\nSigns you may have a problem with your thyroid\\nWhile there are many signs of thyroid dysfunction that can look like symptoms of other things, I thought I’d give you some surefire signs that you might want to see your doctor and have your thyroid tested!\\nSo here you go:\\nUnexplained weight loss or weight gain (or finding it hard to lose or gain weight)\\nExtreme fatigue not related to lack or sleep/rest\\nMemory problems\\nHair loss\\nConstipation\\nDepression\\nFeeling colder than usual\\nIf any of these are troubling you, please reach out to your doctor! And remember that yoga is an excellent complement to traditional medicine for thyroid issues.\\nIf you haven’t checked out My Yoga Teacher yet, I hope you’ll \\ngrab your 2-week free trial\\n and try out as many of the 35+ different group yoga classes they offer! Including mine! It’s such an amazing network of yogis from all walks of life, all fitness levels. And most of the yoga instructors are experienced experts from the birthplace of yoga, India!\\nJoin us on the mat!"}},{"id":"ckk5m1owg00so0a76k1exoz8o","slug":"yoga-poses-for-back-pain","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Yoga Poses for Back Pain to Add to Your Practice","createdAt":"2021-01-20T15:58:10.193164+00:00","coverUrl":"yoga_poses_for_back_pain_1.png","content":{"text":"If you're dealing with back pain, you're not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University's Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!\\n\\nIn this article, we're going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n where you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n\\n5 Yoga Poses for Back Pain You Can Do Throughout the Day\\nExperts recommend incorporating yoga poses into your daily life for the best results. This doesn't mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.\\n\\nOur bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also \\nimprove our mental outlook\\n. Here are five poses you can add to your day to relieve back pain with yoga.\\n\\n1. Cat-Cow Pose\\n\\nCat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.\\n\\nTo perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.\\n\\n2. Child's Pose\\n\\nChild's pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.\\n\\nStart from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.\\n\\n3. Downward-Facing Dog\\n\\nDownward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.\\n\\nStart in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.\\n\\n4. Bridge Pose\\n\\nBridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.\\n\\nStart on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.\\n\\n5. Standing Forward Bend\\n\\nStanding forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.\\n\\nStart by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.\\n\\nYoga Asanas for Back Ache: A Complete Practice\\nYoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.\\n\\nHere is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nWind Release Pose Flow:\\n Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.\\nReclining Bound Angle Pose:\\n Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.\\nBridge Pose:\\n Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.\\nCat-Cow & Child's Pose Flow:\\n Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child's pose. Take a breath in child's pose and on the next inhale come back into tabletop position. Repeat several times.\\nCrocodile Pose:\\n Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.\\nCobra Pose (Arm Variation):\\n While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.\\nChild's Pose:\\n From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child's pose for up to 5 minutes.\\nLegs Up The Wall Pose with Bolster:\\n Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you'd like.\\nMountain Brook Pose:\\n This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it's comfortable). Breathe deeply using your diaphragm for several minutes.\\nCorpse Pose:\\n Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you'd like.\\nRelieve Back Pain With Yoga\\nBack pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.\\n\\nA 2-week free trial of myYogaTeacher's \\nYoga for Back Pain program\\n is the perfect way to get started on your path to a healthier, happier back. You'll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!"}}],"relatedPosts":[{"id":"cl74jtlu93yyq0ak0ti37gc8g","slug":"yoga-practice-for-women","author":{"name":"Divya","teacherMytSlug":"divya-1","pictureUrl":"divya-1.jpg"},"title":"The Importance of a Yoga practice for Women","createdAt":"2022-08-22T09:21:21.098639+00:00","coverUrl":"llizejqjzzeaxaxii2ey.jpg","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nLegs up the \\nwall \\nallows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat.  \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"}},{"id":"ckmw44kt43y1k0c8107r78vo7","slug":"chair-yoga-practice","author":{"name":"Gourangi","teacherMytSlug":"gourangi-1","pictureUrl":"Gourangi-1.jpg"},"title":"Chair Yoga: Accessible, Gentle and Great for Every Body","createdAt":"2021-03-30T14:25:43.568064+00:00","coverUrl":"chair_yoga_ckmw44kt43y1k0c8107r78vo7.png","content":{"text":"If you have mobility or balance issues or are just looking for a gentle way to practice yoga, chair yoga poses might be just what you're looking for! Chair yoga is a great way to bring yoga into your life even if you need a bit more support for your body in your practice. In this article, I'm going to share more information about what chair yoga is, its benefits, contraindications, and wrap up with some real life chair yoga poses to get you started with chair yoga.\\n\\n[CTA-DEFAULT]\\nWhat Is Chair Yoga?\\nChair yoga is an accessible form of yoga in which practitioners use a chair to support their bodies in various modified poses. It's a wonderful practice for anyone regardless of age, injuries, flexibility, or mobility issues.\\n\\nIn chair yoga, many yoga postures, asanas, are done from a seated position, bringing stability to the body. Many chair yoga poses simply require the chair as a prop to help with balance in standing postures or floor-based postures.\\n\\nChair Yoga Benefits\\nChair yoga is a gentle type of yoga, and just like other types of yoga, there are several benefits to a chair yoga practice:\\nImproved strength, balance, and flexibility\\nReduced stress\\nImproved focus, awareness, and confidence\\nLess physical pain\\nChair Yoga Contraindications\\nWhile chair yoga poses are gentle, there are still some contraindications or limiting factors that might keep you from participating in a chair yoga practice. Even though there are many benefits of chair yoga, ultimately, you should consult your physician if you're unsure whether you should be participating in chair yoga. Here are a few reasons you may not want to practice chair yoga:\\nRecent heart attack\\nRegular chest pains\\nAcute infection\\nIf you have high blood pressure, heart disease, arthritis, joint problems, or have had a hip replacement, please contact your doctor for approval.\\n\\n7 Chair Yoga Poses\\nThere are a number of yoga poses that can be done seated or using a chair. Some of the poses we're including here will be greatly modified from their original form, but others are just slight modifications. Before you get started, make sure your chair (a sturdy chair with a back) is on a stable, non-slip surface so it doesn't move around with you.\\n\\n1. Seated Mountain Pose\\nMountain Pose is a great chair yoga pose to start with. Take a seat on your chair with your feet flat on the floor and engage your core. Focus on your breath, taking a deep breath in as you lengthen your spine. On the exhale, ground yourself into the chair through your sit bones. Make sure the shoulders are rolled down and back and relax your arms at your sides. Stay here, focusing on your breathing and keeping your core gently engaged for a minute or so.\\n\\n2. Seated Cat-Cow Pose\\nSit in your chair with your feet firmly on the ground and your spine long and tall. Place your hands on your thighs, just above your knees. Inhale and tilt your pelvis forward, arching your lower back and lifting your heart towards the sky. On the exhale, round out your lower back, creating space between your shoulder blades and tucking your chin toward the chest. Repeat this sequence five times.\\n\\n3. Seated Chandrasana\\nChandrasana is a lateral bend that will help stretch the sides of your body. Start from a seated position in your chair with your feet firmly planted on the floor. On the inhale, reach both of your arms up toward the ceiling. Grab your left wrist with your right hand and stretch over to the right on the exhale. Inhale and come back to center. Next, grab your right wrist with your left hand and stretch over to the left on the exhale. Inhale back to center. Repeat this sequence five times.\\n\\n4. Seated Uttanasana\\nUttanasana is a forward fold that lengthens the back of the body. If you have high blood pressure, do not let your head drop below your knees.\\n\\nFrom a seated position, bring your hands to your thighs, just above your knees. Keep your bottom grounded on your chair and fold forward until you can rest your elbows on your thighs. If you'd like, you can fold forward until your torso is resting on your thighs. Rest in this pose for about a minute and return to an upright seated position slowly.\\n\\n5. Seated Twist\\nTwists are great for creating space in your spine, improving blood flow, and aiding with digestion. From a seated position, inhale and sit up tall. On the exhale, bring your right hand across your left knee and your left hand behind you on the chair. Stay here for five breaths before inhaling back to the center and repeating on the other side.\\n\\nIt's important to be gentle with your body in seated twists. Many people find it a lot easier to overdo these stretches so don't go as far as you possibly can, just go to where the twist feels comfortable.\\n\\n6. Down Dog with Chair\\nDown dog is an excellent pose for strengthening your arms and core, lengthening the sides of your body and hamstrings, and building up your hip stabilizing muscles. Here we're going to use the chair as a prop.\\n\\nStand behind your chair with your hands on the back of it. Walk your feet a little farther from the chair, keeping your feet hip-distance apart. Your torso will begin to fold forward. Find a challenging position where you can still maintain even breaths and stay here for 5–10 breaths before slowly walking your feet back toward the chair.\\n\\n7. Chair Surya Namaskar (Chair Sun Salutation)\\n\\nYes, you can even do a sun salutation from a chair! No matter whether you’re doing chair yoga because of mobility issues, disabilities, or just need a break while seated at your desk, a seated sun salutation is a wonderful option.\\n\\nSit on your chair with your feet close together and join the palms together at your heart, namaste. Extend the spine and torso upwards while keeping your sit bones grounded on the chair. Close your eyes and begin breathing slowly and deeply. Stay here for at least six breaths.\\n\\nInhale, raising your arms above your head, keeping your palms together. Extend your arms beyond your head and shoulders and exhale completely, taking the gaze either up to the sky or straight in front of you. Stay here for four breaths.\\n\\nFrom here, exhale and bend forward at the hips, taking your hands down to the floor if you can and resting your torso on your thighs. Stay here for four breaths. If you have trouble breathing in this pose, feel free to place a cushion on your thighs.\\n\\nNow, inhale and come up, sitting straight up on your chair. Exhale. On the next inhale, raise your right leg up and hold the right thigh, bending your knee into your chest for a low lunge variation. Stay here for six breaths or more. If it feels nice, you can deepen this stretch, resting your nose on the knee of your bent leg, and hold the pose for another six breaths. Exhale your foot back down to the floor.\\n\\nOn the next inhale, raise your arms up over your head again, slightly arching your back, and stay here for six breaths. Once again, move into a forward fold and stay here for four breaths before repeating the low lunge variation on your other leg. Exhale your foot back down to the floor.\\n\\nInhale, raising your arms up over your head, arching your back, and stay in this pose for eight breaths this time. Exhale into a forward fold and stand for eight breaths. Bring your arms up over your head again, stretching deeper, and stay here for 10 breaths.\\n\\nRepeat the sun salutation sequence at least one more time. If you'd like, you can end your practice in Savasana with your legs bent and your lower legs resting on the seat of the chair.\\n\\nIncrease Strength, Flexibility, and Mental Focus With Chair Yoga\\nOne of the biggest chair yoga benefits is that it consists of modified poses that are done while seated or using a chair as a prop for support and stability. This type of yoga has many of the same benefits as other more traditional types of yoga and is the perfect option for people with mobility issues, injuries, or other health concerns.\\n\\nInterested in trying chair yoga? \\nSign up for a free two-week trial of myYogaTeacher\\n and join me in my next class! You'll get access to more than 35 live yoga classes every single day, from chair yoga to power yoga to meditation and beyond."}},{"id":"cksan60mg05tj0c80oz55nt12","slug":"different-types-of-medicine","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Allopathic vs. Naturopathic Medicine: Why the Differences Matter for Your Health","createdAt":"2021-08-13T17:46:01.516367+00:00","coverUrl":"j2twzwxjpwvl5hecvdzj.jpg","content":{"text":"You may not know what “allopathic” even means. That’s ok because we’re about to tell you.\\nWhy? \\nHere at \\nMyYogaTeacher\\n we believe the differences between allopathic medicine and naturopathic medicine means the difference in you feeling wholly and completely well and just “not sick.”\\nAllopathic medicine is more commonly known as conventional medicine, traditional medicine, western medicine. You may also hear it referred to as orthodox, biomedicine, or mainstream.\\nBecause all forms of yoga are considered naturopathic medicine, we felt it was important to address the various roles of the two different forms of medicine and why we’re fans of both.\\nAlso, whether you’re a new yogi, advanced yogi, or haven’t started a yoga journey at all, we invite you to learn more about myYogaTeacher and the multitude of different classes our incredibly talented, expert instructors offer. \\n[CTA-DEFAULT]\\nLet’s cover how these two types of medicine differ and why you should care!\\nCore differences in allopathic and naturopathic medicine\\n\n⁠Allopathic vs Naturopathic\\nAllopathic\\n means “opposite of suffering” in Greek. The term was coined by a German physician in the 1800’s and references what traditional medicine does. Treat a symptom with its opposite.\\nFor instance, you may treat a headache with ibuprofen or constipation with a laxative.\\nAllopathy is practiced by doctors, nurses, pharmacists, and other medical professionals licensed to practice and treat symptoms of diseases.\\nTypes of treatment may include:\\nSurgery\\nRadiation\\nMedications (over the counter and prescribed or controlled drugs)\\nAnd other therapies\\nThere is certainly a place for some of these treatments. For instance, a trauma victim from a car accident may need surgery to repair the body. A cancer patient may need chemotherapy to kill cancer cells. A person may have a genetic illness that requires medications and other therapies to control it so they can live a normal life.\\nBut almost all allopathic medical treatments come with adverse side effects. Medications to treat symptoms of a disease may, in fact, propagate another disease or cause other terrible symptoms. Radiation has horrible side effects. And, it goes without saying, recovering from surgeries can be extensive and involve toxic medications.\\nHowever, increasingly, doctors are recognizing the value in naturopathic medicine.\\nYou may hear naturopathic medicine referred to as complementary and alternative medicine (CAM), holistic medicine, or integrative medicine.\n⁠\\nNaturopathic\\n medicine is commonly used alongside allopathic medicine to treat many types of illness and disease. But where allopathic medicine only treats the symptoms of a problem, naturopathic medicine treats the \\ncause\\n of the problem or prevents the problem to begin with!\\nIn other words, it treats the whole body. And, of course, it’s natural in origin.\\nSome types of naturopathic medicine or treatment include:\\nChiropractic care\\nAcupuncture\\nAyurveda\\nHomeopathy\\nYoga\\nWe’ve talked about many ways yoga improves a person’s whole life, curing back pain, knee pain, reducing blood pressure, cholesterol, and glucose levels. It improves mental health and can even cure mental health problems.\\nSo it goes without saying that each form of naturopathic treatment is also designed to be just as comprehensive!\\nEven better news? Most naturopathic medicine treatments have zero adverse side effects! And they usually don’t interfere with other forms of treatment!\\nAllopathic medicine just doesn’t treat the whole body like naturopathic medicine does, only the symptoms of underlying problems.\\nBut, as we’ve discussed, both forms of medicine are extremely important.\\nPreventative care of allopathic vs naturopathic medicine\\nComplementary and alternative medicine is a key ingredient to preventing many types of illness and disease. \\nTraditional medicine has its own way of preventing various diseases as well. But usually, the methods of prevention come at cost to the patient’s health in other ways. And many of the prevention methods would be completely unnecessary if people focused more on holistic health.\\nFor instance, here are some preventative measures of conventional medicine:\\nVaccines\\n - prevent serious, life-threatening diseases and illnesses in children and adults but also a very controversial topic in the traditional and alternative medicine world.\\nBlood pressure medications\\n - lower blood pressure to prevent heart disease and heart complications, but high or low blood pressure is only a symptom of an underlying problem.\\nAnxiety and depression medications\\n - while helpful in regulating chemicals that prevent harmful thoughts and actions, these do not address the fact that many mental health problems could be fixed with better gut health.\\nThese are just a few examples of preventative care in traditional medicine. There are also less invasive forms, such as cancer screenings, cholesterol tests, blood pressure monitoring, and well-child visits. These types of preventative care do, undoubtedly, save lives. \\nNaturopathic care saves lives too! \\nYou see, some of the preventative care included in allopathic medical practice would be completely unnecessary if people practiced more holistic health.\\nFor example, here are some ways naturopathic medicine prevents illness and disease:\\nMassage therapy\\n - boosts immune system, flushes out toxins, reduces inflammation in the body, zero negative side effects.\\nChiropractic care\\n - boosts immune system, cures headaches, improves energy levels, helps brain and organs communicate better, helps with skeletal problems like arthritis and joint discomforts.\\nYoga and meditation\\n - Improves weight, stress levels, alleviates mental health problems, decreases or cures pain in the body, decreases inflammation, improves gut health, prevents a multitude of illnesses and diseases.\\nNatural supplements and a whole food diet\\n - can help prevent most common illnesses and diseases, such as diabetes, heart disease, high blood pressure, mental health issues, and even cancer.\\nYou see? If we spent more time on selfcare, doing things that make our whole body, mind, and soul feel better, we’d spend less time seeking out ways to treat the symptoms of our diseases. Because many of them simply wouldn’t occur.\\nAnd that is the biggest difference between traditional preventative medicine and that of naturopathic medicine. \\nOne is \\nstill\\n just treating the symptoms and possibly causing more problems. And the other is treating the whole body.\\nIt’s interesting that so many people prefer conventional medicine practices because they are “backed by science” when thousands of years of history has proven over and over again that holistic medicine is real and valid. And it works.\\nMaybe you only need a natural approach to health. Or maybe you are dead set on conventional medicine alone.\\nMaybe you need both.\\nWe need both \\nAs mentioned above, allopathic medicine is important. It saves lives. There is a time and place for it. It is a reactive form of medicine for times of crisis, acute illness, and injury.\\nNaturopathic medicine focuses on preventing those times of crisis, acute illness, and injury. There are many things that alternative medicine treats. But the goal is to use the most natural methods possible to create homeostasis and connection between the inner and outer world of humans. \\nWhere allopathic medicine is \\nreactive\\n, naturopathic medicine \\nproactive\\n. \\nWhatever your health situation may be, we hope that you allow MyYogaTeacher be a part of your journey to better health and wellbeing. Our \\nonline yoga\\n studio is a judgement free zone where people come together and celebrate how amazing their bodies (and yoga) are. A place where the instructors get to know their students and help them in more ways than just on the mat.\\nIf you haven’t joined yet, we hope you’ll \\ntake advantage of myYogaTeacher’s 2-week free trial\\n, where you’ll have access to over 42 different classes and experienced yoga instructors from the birthplace of yoga, India!\\nJoin us!"}}],"blogContent":{"id":"ckmp3ho54j1zn0b24r8778bpo","slug":"yoga-for-knee-pain","author":{"name":"Pranjal","teacherMytSlug":null,"pictureUrl":null},"title":"4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)","createdAt":"2021-03-25T16:33:31.657286+00:00","updatedAt":"2022-08-01T06:33:44.667355+00:00","coverUrl":"p4_KneePain_W1906_gi1017193182.jpg","seoDescription":"Do you have knee pain? Learn about exercises that cause knee pain and how yoga poses for your knees and help heal your hurting knees!","content":{"text":"When you’re young – like little kid young, not like 20-somethings young – you probably never considered how running barefoot on the pavement through the neighborhood affected your knees.\\n\\nYou were invincible. There was no pretzel pose you couldn’t do or sit in. Literally nothing bothered you, much less your knees.\\n\\nSkip forward to your 20’s. Yeah, when you start to exercise to maintain your health, weight, fitness. Not because it’s fun.\\n\\nHow did we treat our knees in our 20’s? How \\ndo\\n you treat your knees? Are you protecting them by doing exercises properly or are you still “running barefoot on the pavement?” \\n\\nDo you think about your knees at all if they don’t hurt? No. Probably not.\\n\\nI’m here to tell you how exercise is hurting or has hurt your knees and how yoga can fix it. If you need more help in this area.\n⁠\n⁠[CTA-DEFAULT] \\n\\n\\n\\n1. Misalignment\\n\\nOne of the most common mistakes people make when working out is doing exercises the wrong way. The alignment of your joints is extremely important when working out. When they’re misaligned, it can cause injury.\\n\\nSquats and lunges are the biggest culprits of misalignment for people when exercising. Your knees should never go past your toes when doing squats or lunges. Even if you’re doing yoga. Knees should always track over top of your shoe but not past your toes.\\n\\nIf you have knee pain from doing lunges and squats incorrectly, the pain will be focused around your kneecap and in front of the knee. Runners and jumpers also tend to have this kind of pain.\\n\\nSome yoga asanas to help relieve runner’s knee pain are:\\n\\nDownward facing dog with calf stretches\\nLow lunge and its different variations\\nHamstring stretches like seated forward bend\\nQuad stretches\\n\\nDone properly, these yoga stretches will improve your knee flexibility and decrease or get rid of your knee pain. Yoga is magical like that.\\n\\nEach stretch should be held for at least a minute (more if tolerated) and should be repeated two to three times on each side.\\n\\nWhich leads me to talk about another common exercise mistake.\\n\\n\\n\\n\\n2. Skipping single-leg exercises\\n\\nAre you only doing exercises with both legs? Squats, leg presses, jumps. Plyometrics are often performed using both legs at the same time.\\n\\nMuscle imbalances are normal. We use one leg more than the other. We carry a purse, bag, or backpack on one shoulder more than the other. We lean to one side when we sit. But when you work out, you should be incorporating unilateral exercises into your routine.\\n\\nIf you haven’t been, you may experience knee pain or tightness, as well as tight hips, hamstrings, and glutes. Mostly because you’ve been overusing the stronger side of your body when only doing exercises with both legs.\\n\\nThe best remedy for this type of pain? Yoga for knee pain, of course! Here are some moves that will specifically help:\\n\\nPigeon pose, either sitting or reclined\\nHalf splits\\nThread the needle.\\nDownward facing dog\\nButterfly pose\\n\\nTake a break from plyometrics, squats, leg presses, and jumps for a while. Any exercises where you’ve been using both legs simultaneously. And replace those movements with yoga moves instead! You’ll feel the difference!\\n\\nAnother common mistake?\\n\\n\\n\\n\\n[CTA-GC]\\n3. Lifting too much weight\\n\\nI’m not knocking weight lifting. Providing load to your joints does help keep them strong. But if the muscles around those joints aren’t strong enough to handle the weight you’re lifting, the overload can lead to joint pain.\\n\\nAnd your knees notoriously take the brunt of the overload like the superheroes they are.\\n\\nThe safest type of weight lifting is your own body weight. If you want to safely lift weights that are outside your own body weight, the best way is to start very light and work your way up. Progressive resistance is what the trainers call it.\\n\\nIf you’re experiencing knee pain due to weight overload, try these yoga moves:\\n\\nCrescent lunge\\nLow lunge\\nHalf pigeon or reclined pigeon\\nDancer’s pose\\nStanding splits\\n\\nThe idea here is to use your own body weight to strengthen the muscles around the joints while also stretching them. Yoga for knee pain specifically helps with this!\\n\\nA regular yoga practice is excellent for using your own body weight to strengthen and tone. myYogaTeacher offers 35+ classes each day! \\nTry a 2-week free trial and feel the difference yoga makes in your body and life.\\n\\n\\n4. The wrong shoes\\n\\nBear with me here. Choosing the wrong shoes does count as an exercise mistake!\\n\\nImproper footwear may not cause direct pain or injury, but it is a cause of misalignment and poor form when exercising. And we already know that poor form and misalignment cause knee pain and injury.\\n\\nA good tip is to choose a shoe that supports your foot shape. If you have high arches or flat feet, this will be even more important. The stiffer the shoe, the better.\\n\\nIf you work out in a private setting, I recommend doing strength training barefoot. Yes, for real!\\n\\nStudies have shown that many exercise routines are easier on your joints and knees if done barefoot! I’m not suggesting you start showing up at the gym barefoot or revert back to your childhood days when you ran everywhere barefoot as long as it wasn’t snowing. But barefoot exercise is definitely something you may want to look into!\\n\\nOne of the great things about \\nyoga\\n is that it’s always done barefoot! \\n\\nYoga doesn’t just help heal knee pain. It helps prevent it. By doing yoga barefoot, you are strengthening all the tiny muscles in your feet and ankles that are responsible for keeping you stable. In turn, your knees don’t bear all the weight - pun intended!\\n\\nSo let’s recap. A regular yoga practice isn’t just amazing for reducing or eliminating knee pain, it’s a great way to prevent it. Especially yoga for knee pain, specifically. If you’ve injured your knees due to the common exercise mistakes I talked about above, please be sure to see your doctor about it.\\n\\nThen come see me! My Yoga for Knee Pain Class is designed for people who have all kinds of knee pain for various different reasons. I’m happy to talk with you about your specific pain, give you specific yoga poses or modifications to help reduce your pain. \\n\\n\\n\\nSee you on the mat! \\n","html":"<p>When you’re young – like little kid young, not like 20-somethings young – you probably never considered how running barefoot on the pavement through the neighborhood affected your knees.</p><p></p><p>You were invincible. There was no pretzel pose you couldn’t do or sit in. Literally nothing bothered you, much less your knees.</p><p></p><p>Skip forward to your 20’s. Yeah, when you start to exercise to maintain your health, weight, fitness. Not because it’s fun.</p><p></p><p>How did we treat our knees in our 20’s? How <em>do</em> you treat your knees? Are you protecting them by doing exercises properly or are you still “running barefoot on the pavement?” </p><p></p><p>Do you think about your knees at all if they don’t hurt? No. Probably not.</p><p></p><p>I’m here to tell you how exercise is hurting or has hurt your knees and how yoga can fix it. If you need more help in this area.<br><br>[CTA-DEFAULT] </p><p></p><img src=\"https://media.graphcms.com/resize=width:770,height:440/AxqI4a7nTPmf0er0Dslc\" alt=\"Squats\" title=\"squat.jpg\" width=\"770\" height=\"440\" /><p></p><h2>1. Misalignment</h2><p></p><p>One of the most common mistakes people make when working out is doing exercises the wrong way. The alignment of your joints is extremely important when working out. When they’re misaligned, it can cause injury.</p><p></p><p>Squats and lunges are the biggest culprits of misalignment for people when exercising. Your knees should never go past your toes when doing squats or lunges. Even if you’re doing yoga. Knees should always track over top of your shoe but not past your toes.</p><p></p><p>If you have knee pain from doing lunges and squats incorrectly, the pain will be focused around your kneecap and in front of the knee. Runners and jumpers also tend to have this kind of pain.</p><p></p><p><strong>Some yoga asanas to help relieve runner’s knee pain are:</strong></p><p></p><ol><li><div>Downward facing dog with calf stretches</div></li><li><div>Low lunge and its different variations</div></li><li><div>Hamstring stretches like seated forward bend</div></li><li><div>Quad stretches</div></li></ol><p></p><p>Done properly, these yoga stretches will improve your knee flexibility and decrease or get rid of your knee pain. Yoga is magical like that.</p><p></p><p>Each stretch should be held for at least a minute (more if tolerated) and should be repeated two to three times on each side.</p><p></p><p>Which leads me to talk about another common exercise mistake.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1504,height:944/50lHjpSRQZSbD5bF3Zi6\" alt=\"Leg Exercise\" title=\"8-Effective-Single-Arm-and-Leg-Exercises-for-Strength-and-Stability.jpg\" width=\"1504\" height=\"944\" /><p></p><h2>2. Skipping single-leg exercises</h2><p></p><p>Are you only doing exercises with both legs? Squats, leg presses, jumps. Plyometrics are often performed using both legs at the same time.</p><p></p><p>Muscle imbalances are normal. We use one leg more than the other. We carry a purse, bag, or backpack on one shoulder more than the other. We lean to one side when we sit. But when you work out, you should be incorporating unilateral exercises into your routine.</p><p></p><p>If you haven’t been, you may experience knee pain or tightness, as well as tight hips, hamstrings, and glutes. Mostly because you’ve been overusing the stronger side of your body when only doing exercises with both legs.</p><p></p><p>The best remedy for this type of pain? Yoga for knee pain, of course! Here are some moves that will specifically help:</p><p></p><ol><li><div>Pigeon pose, either sitting or reclined</div></li><li><div>Half splits</div></li><li><div>Thread the needle.</div></li><li><div>Downward facing dog</div></li><li><div>Butterfly pose</div></li></ol><p></p><p>Take a break from plyometrics, squats, leg presses, and jumps for a while. Any exercises where you’ve been using both legs simultaneously. And replace those movements with yoga moves instead! You’ll feel the difference!</p><p></p><p>Another common mistake?</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:2206,height:1241/m8Xaou4QqOWZdkDitdQM\" alt=\"Weight lifting\" title=\"womanbenchpress-58bc225e3df78c353cb07c53.jpg\" width=\"2206\" height=\"1241\" /><p></p><p>[CTA-GC]</p><h2>3. Lifting too much weight</h2><p></p><p>I’m not knocking weight lifting. Providing load to your joints does help keep them strong. But if the muscles around those joints aren’t strong enough to handle the weight you’re lifting, the overload can lead to joint pain.</p><p></p><p>And your knees notoriously take the brunt of the overload like the superheroes they are.</p><p></p><p>The safest type of weight lifting is your own body weight. If you want to safely lift weights that are outside your own body weight, the best way is to start very light and work your way up. Progressive resistance is what the trainers call it.</p><p></p><p>If you’re experiencing knee pain due to weight overload, try these yoga moves:</p><p></p><ol><li><div>Crescent lunge</div></li><li><div>Low lunge</div></li><li><div>Half pigeon or reclined pigeon</div></li><li><div>Dancer’s pose</div></li><li><div>Standing splits</div></li></ol><p></p><p>The idea here is to use your own body weight to strengthen the muscles around the joints while also stretching them. Yoga for knee pain specifically helps with this!</p><p></p><p>A regular yoga practice is excellent for using your own body weight to strengthen and tone. myYogaTeacher offers 35+ classes each day! <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">Try a 2-week free trial and feel the difference yoga makes in your body and life.</a></p><p></p><h2>4. The wrong shoes</h2><p></p><p>Bear with me here. Choosing the wrong shoes does count as an exercise mistake!</p><p></p><p>Improper footwear may not cause direct pain or injury, but it is a cause of misalignment and poor form when exercising. And we already know that poor form and misalignment cause knee pain and injury.</p><p></p><p>A good tip is to choose a shoe that supports your foot shape. If you have high arches or flat feet, this will be even more important. The stiffer the shoe, the better.</p><p></p><p>If you work out in a private setting, I recommend doing strength training barefoot. Yes, for real!</p><p></p><p>Studies have shown that many exercise routines are easier on your joints and knees if done barefoot! I’m not suggesting you start showing up at the gym barefoot or revert back to your childhood days when you ran everywhere barefoot as long as it wasn’t snowing. But barefoot exercise is definitely something you may want to look into!</p><p></p><p>One of the great things about <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/\" href=\"https://www.myyogateacher.com/yoga-online-classes/\">yoga</a> is that it’s always done barefoot! </p><p></p><p>Yoga doesn’t just help heal knee pain. It helps prevent it. By doing yoga barefoot, you are strengthening all the tiny muscles in your feet and ankles that are responsible for keeping you stable. In turn, your knees don’t bear all the weight - pun intended!</p><p></p><p>So let’s recap. A regular yoga practice isn’t just amazing for reducing or eliminating knee pain, it’s a great way to prevent it. Especially yoga for knee pain, specifically. If you’ve injured your knees due to the common exercise mistakes I talked about above, please be sure to see your doctor about it.</p><p></p><p>Then come see me! My Yoga for Knee Pain Class is designed for people who have all kinds of knee pain for various different reasons. I’m happy to talk with you about your specific pain, give you specific yoga poses or modifications to help reduce your pain. </p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"></a></p><p>See you on the mat! </p><p></p>"},"category":["therapy","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>When you’re young – like little kid young, not like 20-somethings young – you probably never considered how running barefoot on the pavement through the neighborhood affected your knees.</p><p></p><p>You were invincible. There was no pretzel pose you couldn’t do or sit in. Literally nothing bothered you, much less your knees.</p><p></p><p>Skip forward to your 20’s. Yeah, when you start to exercise to maintain your health, weight, fitness. Not because it’s fun.</p><p></p><p>How did we treat our knees in our 20’s? How <em>do</em> you treat your knees? Are you protecting them by doing exercises properly or are you still “running barefoot on the pavement?” </p><p></p><p>Do you think about your knees at all if they don’t hurt? No. Probably not.</p><p></p><p>I’m here to tell you how exercise is hurting or has hurt your knees and how yoga can fix it. If you need more help in this area.<br><br>[CTA-DEFAULT] </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:770,height:440/AxqI4a7nTPmf0er0Dslc\" \n                alt=\"Squats\"\n                title=\"Squats\"\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:770,height:440/AxqI4a7nTPmf0er0Dslc\"\n                alt=\"Squats\"\n                title=\"Squats\"\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:770,height:440/AxqI4a7nTPmf0er0Dslc\"\n                alt=\"Squats\"\n                title=\"Squats\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>1. Misalignment</h2><p></p><p>One of the most common mistakes people make when working out is doing exercises the wrong way. The alignment of your joints is extremely important when working out. When they’re misaligned, it can cause injury.</p><p></p><p>Squats and lunges are the biggest culprits of misalignment for people when exercising. Your knees should never go past your toes when doing squats or lunges. Even if you’re doing yoga. Knees should always track over top of your shoe but not past your toes.</p><p></p><p>If you have knee pain from doing lunges and squats incorrectly, the pain will be focused around your kneecap and in front of the knee. Runners and jumpers also tend to have this kind of pain.</p><p></p><p><strong>Some yoga asanas to help relieve runner’s knee pain are:</strong></p><p></p><ol><li><div>Downward facing dog with calf stretches</div></li><li><div>Low lunge and its different variations</div></li><li><div>Hamstring stretches like seated forward bend</div></li><li><div>Quad stretches</div></li></ol><p></p><p>Done properly, these yoga stretches will improve your knee flexibility and decrease or get rid of your knee pain. Yoga is magical like that.</p><p></p><p>Each stretch should be held for at least a minute (more if tolerated) and should be repeated two to three times on each side.</p><p></p><p>Which leads me to talk about another common exercise mistake.</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:1504,height:944/50lHjpSRQZSbD5bF3Zi6\" \n                alt=\"Leg Exercise\"\n                title=\"Leg Exercise\"\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:1504,height:944/50lHjpSRQZSbD5bF3Zi6\"\n                alt=\"Leg Exercise\"\n                title=\"Leg Exercise\"\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:1504,height:944/50lHjpSRQZSbD5bF3Zi6\"\n                alt=\"Leg Exercise\"\n                title=\"Leg Exercise\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>2. Skipping single-leg exercises</h2><p></p><p>Are you only doing exercises with both legs? Squats, leg presses, jumps. Plyometrics are often performed using both legs at the same time.</p><p></p><p>Muscle imbalances are normal. We use one leg more than the other. We carry a purse, bag, or backpack on one shoulder more than the other. We lean to one side when we sit. But when you work out, you should be incorporating unilateral exercises into your routine.</p><p></p><p>If you haven’t been, you may experience knee pain or tightness, as well as tight hips, hamstrings, and glutes. Mostly because you’ve been overusing the stronger side of your body when only doing exercises with both legs.</p><p></p><p>The best remedy for this type of pain? Yoga for knee pain, of course! Here are some moves that will specifically help:</p><p></p><ol><li><div>Pigeon pose, either sitting or reclined</div></li><li><div>Half splits</div></li><li><div>Thread the needle.</div></li><li><div>Downward facing dog</div></li><li><div>Butterfly pose</div></li></ol><p></p><p>Take a break from plyometrics, squats, leg presses, and jumps for a while. Any exercises where you’ve been using both legs simultaneously. And replace those movements with yoga moves instead! You’ll feel the difference!</p><p></p><p>Another common mistake?</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:2206,height:1241/m8Xaou4QqOWZdkDitdQM\" \n                alt=\"Weight lifting\"\n                title=\"Weight lifting\"\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:2206,height:1241/m8Xaou4QqOWZdkDitdQM\"\n                alt=\"Weight lifting\"\n                title=\"Weight lifting\"\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:2206,height:1241/m8Xaou4QqOWZdkDitdQM\"\n                alt=\"Weight lifting\"\n                title=\"Weight lifting\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p>"},{"type":"CTA","value":"[CTA-GC]"},{"type":"HTML","value":"<h2>3. Lifting too much weight</h2><p></p><p>I’m not knocking weight lifting. Providing load to your joints does help keep them strong. But if the muscles around those joints aren’t strong enough to handle the weight you’re lifting, the overload can lead to joint pain.</p><p></p><p>And your knees notoriously take the brunt of the overload like the superheroes they are.</p><p></p><p>The safest type of weight lifting is your own body weight. If you want to safely lift weights that are outside your own body weight, the best way is to start very light and work your way up. Progressive resistance is what the trainers call it.</p><p></p><p>If you’re experiencing knee pain due to weight overload, try these yoga moves:</p><p></p><ol><li><div>Crescent lunge</div></li><li><div>Low lunge</div></li><li><div>Half pigeon or reclined pigeon</div></li><li><div>Dancer’s pose</div></li><li><div>Standing splits</div></li></ol><p></p><p>The idea here is to use your own body weight to strengthen the muscles around the joints while also stretching them. Yoga for knee pain specifically helps with this!</p><p></p><p>A regular yoga practice is excellent for using your own body weight to strengthen and tone. myYogaTeacher offers 35+ classes each day! <a\n            class=\"inline-cta\"\n            id=90af5261-6dc8-4359-98a3-0b082c58ac67\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckmp3ho54j1zn0b24r8778bpo&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)&entity_slug=yoga-for-knee-pain&page_or_popup=/articles/yoga-for-knee-pain&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"90af5261-6dc8-4359-98a3-0b082c58ac67\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)\"\n            data-slug=\"yoga-for-knee-pain\"\n            <u>Try a 2-week free trial and feel the difference yoga makes in your body and life.</a></u>        \n            </a></p><p></p><h2>4. The wrong shoes</h2><p></p><p>Bear with me here. Choosing the wrong shoes does count as an exercise mistake!</p><p></p><p>Improper footwear may not cause direct pain or injury, but it is a cause of misalignment and poor form when exercising. And we already know that poor form and misalignment cause knee pain and injury.</p><p></p><p>A good tip is to choose a shoe that supports your foot shape. If you have high arches or flat feet, this will be even more important. The stiffer the shoe, the better.</p><p></p><p>If you work out in a private setting, I recommend doing strength training barefoot. Yes, for real!</p><p></p><p>Studies have shown that many exercise routines are easier on your joints and knees if done barefoot! I’m not suggesting you start showing up at the gym barefoot or revert back to your childhood days when you ran everywhere barefoot as long as it wasn’t snowing. But barefoot exercise is definitely something you may want to look into!</p><p></p><p>One of the great things about <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/\" href=\"https://www.myyogateacher.com/yoga-online-classes/\">yoga</a> is that it’s always done barefoot! </p><p></p><p>Yoga doesn’t just help heal knee pain. It helps prevent it. By doing yoga barefoot, you are strengthening all the tiny muscles in your feet and ankles that are responsible for keeping you stable. In turn, your knees don’t bear all the weight - pun intended!</p><p></p><p>So let’s recap. A regular yoga practice isn’t just amazing for reducing or eliminating knee pain, it’s a great way to prevent it. Especially yoga for knee pain, specifically. If you’ve injured your knees due to the common exercise mistakes I talked about above, please be sure to see your doctor about it.</p><p></p><p>Then come see me! My Yoga for Knee Pain Class is designed for people who have all kinds of knee pain for various different reasons. I’m happy to talk with you about your specific pain, give you specific yoga poses or modifications to help reduce your pain. </p><p><a\n            class=\"inline-cta\"\n            id=9e66d296-2133-4ec4-978f-f27456ccd8d1\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckmp3ho54j1zn0b24r8778bpo&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)&entity_slug=yoga-for-knee-pain&page_or_popup=/articles/yoga-for-knee-pain&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"9e66d296-2133-4ec4-978f-f27456ccd8d1\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)\"\n            data-slug=\"yoga-for-knee-pain\"\n            <u></a></u>        \n            </a></p><p>See you on the mat! </p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-knee-pain","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckmp3ho54j1zn0b24r8778bpo","slug":"yoga-for-knee-pain","author":{"name":"Pranjal","teacherMytSlug":null,"pictureUrl":null},"title":"4 Exercise Mistakes That Cause Knee Pain (and How Yoga Can Help)","createdAt":"2021-03-25T16:33:31.657286+00:00","updatedAt":"2022-08-01T06:33:44.667355+00:00","coverUrl":"p4_KneePain_W1906_gi1017193182.jpg","seoDescription":"Do you have knee pain? Learn about exercises that cause knee pain and how yoga poses for your knees and help heal your hurting knees!","content":{"text":"When you’re young – like little kid young, not like 20-somethings young – you probably never considered how running barefoot on the pavement through the neighborhood affected your knees.\\n\\nYou were invincible. There was no pretzel pose you couldn’t do or sit in. Literally nothing bothered you, much less your knees.\\n\\nSkip forward to your 20’s. Yeah, when you start to exercise to maintain your health, weight, fitness. Not because it’s fun.\\n\\nHow did we treat our knees in our 20’s? How \\ndo\\n you treat your knees? Are you protecting them by doing exercises properly or are you still “running barefoot on the pavement?” \\n\\nDo you think about your knees at all if they don’t hurt? No. Probably not.\\n\\nI’m here to tell you how exercise is hurting or has hurt your knees and how yoga can fix it. If you need more help in this area.\n⁠\n⁠[CTA-DEFAULT] \\n\\n\\n\\n1. Misalignment\\n\\nOne of the most common mistakes people make when working out is doing exercises the wrong way. The alignment of your joints is extremely important when working out. When they’re misaligned, it can cause injury.\\n\\nSquats and lunges are the biggest culprits of misalignment for people when exercising. Your knees should never go past your toes when doing squats or lunges. Even if you’re doing yoga. Knees should always track over top of your shoe but not past your toes.\\n\\nIf you have knee pain from doing lunges and squats incorrectly, the pain will be focused around your kneecap and in front of the knee. Runners and jumpers also tend to have this kind of pain.\\n\\nSome yoga asanas to help relieve runner’s knee pain are:\\n\\nDownward facing dog with calf stretches\\nLow lunge and its different variations\\nHamstring stretches like seated forward bend\\nQuad stretches\\n\\nDone properly, these yoga stretches will improve your knee flexibility and decrease or get rid of your knee pain. Yoga is magical like that.\\n\\nEach stretch should be held for at least a minute (more if tolerated) and should be repeated two to three times on each side.\\n\\nWhich leads me to talk about another common exercise mistake.\\n\\n\\n\\n\\n2. Skipping single-leg exercises\\n\\nAre you only doing exercises with both legs? Squats, leg presses, jumps. Plyometrics are often performed using both legs at the same time.\\n\\nMuscle imbalances are normal. We use one leg more than the other. We carry a purse, bag, or backpack on one shoulder more than the other. We lean to one side when we sit. But when you work out, you should be incorporating unilateral exercises into your routine.\\n\\nIf you haven’t been, you may experience knee pain or tightness, as well as tight hips, hamstrings, and glutes. Mostly because you’ve been overusing the stronger side of your body when only doing exercises with both legs.\\n\\nThe best remedy for this type of pain? Yoga for knee pain, of course! Here are some moves that will specifically help:\\n\\nPigeon pose, either sitting or reclined\\nHalf splits\\nThread the needle.\\nDownward facing dog\\nButterfly pose\\n\\nTake a break from plyometrics, squats, leg presses, and jumps for a while. Any exercises where you’ve been using both legs simultaneously. And replace those movements with yoga moves instead! You’ll feel the difference!\\n\\nAnother common mistake?\\n\\n\\n\\n\\n[CTA-GC]\\n3. Lifting too much weight\\n\\nI’m not knocking weight lifting. Providing load to your joints does help keep them strong. But if the muscles around those joints aren’t strong enough to handle the weight you’re lifting, the overload can lead to joint pain.\\n\\nAnd your knees notoriously take the brunt of the overload like the superheroes they are.\\n\\nThe safest type of weight lifting is your own body weight. If you want to safely lift weights that are outside your own body weight, the best way is to start very light and work your way up. Progressive resistance is what the trainers call it.\\n\\nIf you’re experiencing knee pain due to weight overload, try these yoga moves:\\n\\nCrescent lunge\\nLow lunge\\nHalf pigeon or reclined pigeon\\nDancer’s pose\\nStanding splits\\n\\nThe idea here is to use your own body weight to strengthen the muscles around the joints while also stretching them. Yoga for knee pain specifically helps with this!\\n\\nA regular yoga practice is excellent for using your own body weight to strengthen and tone. myYogaTeacher offers 35+ classes each day! \\nTry a 2-week free trial and feel the difference yoga makes in your body and life.\\n\\n\\n4. The wrong shoes\\n\\nBear with me here. Choosing the wrong shoes does count as an exercise mistake!\\n\\nImproper footwear may not cause direct pain or injury, but it is a cause of misalignment and poor form when exercising. And we already know that poor form and misalignment cause knee pain and injury.\\n\\nA good tip is to choose a shoe that supports your foot shape. If you have high arches or flat feet, this will be even more important. The stiffer the shoe, the better.\\n\\nIf you work out in a private setting, I recommend doing strength training barefoot. Yes, for real!\\n\\nStudies have shown that many exercise routines are easier on your joints and knees if done barefoot! I’m not suggesting you start showing up at the gym barefoot or revert back to your childhood days when you ran everywhere barefoot as long as it wasn’t snowing. But barefoot exercise is definitely something you may want to look into!\\n\\nOne of the great things about \\nyoga\\n is that it’s always done barefoot! \\n\\nYoga doesn’t just help heal knee pain. It helps prevent it. By doing yoga barefoot, you are strengthening all the tiny muscles in your feet and ankles that are responsible for keeping you stable. In turn, your knees don’t bear all the weight - pun intended!\\n\\nSo let’s recap. A regular yoga practice isn’t just amazing for reducing or eliminating knee pain, it’s a great way to prevent it. Especially yoga for knee pain, specifically. If you’ve injured your knees due to the common exercise mistakes I talked about above, please be sure to see your doctor about it.\\n\\nThen come see me! My Yoga for Knee Pain Class is designed for people who have all kinds of knee pain for various different reasons. I’m happy to talk with you about your specific pain, give you specific yoga poses or modifications to help reduce your pain. \\n\\n\\n\\nSee you on the mat! \\n","html":"<p>When you’re young – like little kid young, not like 20-somethings young – you probably never considered how running barefoot on the pavement through the neighborhood affected your knees.</p><p></p><p>You were invincible. There was no pretzel pose you couldn’t do or sit in. Literally nothing bothered you, much less your knees.</p><p></p><p>Skip forward to your 20’s. Yeah, when you start to exercise to maintain your health, weight, fitness. Not because it’s fun.</p><p></p><p>How did we treat our knees in our 20’s? How <em>do</em> you treat your knees? Are you protecting them by doing exercises properly or are you still “running barefoot on the pavement?” </p><p></p><p>Do you think about your knees at all if they don’t hurt? No. Probably not.</p><p></p><p>I’m here to tell you how exercise is hurting or has hurt your knees and how yoga can fix it. If you need more help in this area.<br><br>[CTA-DEFAULT] </p><p></p><img src=\"https://media.graphcms.com/resize=width:770,height:440/AxqI4a7nTPmf0er0Dslc\" alt=\"Squats\" title=\"squat.jpg\" width=\"770\" height=\"440\" /><p></p><h2>1. Misalignment</h2><p></p><p>One of the most common mistakes people make when working out is doing exercises the wrong way. The alignment of your joints is extremely important when working out. When they’re misaligned, it can cause injury.</p><p></p><p>Squats and lunges are the biggest culprits of misalignment for people when exercising. Your knees should never go past your toes when doing squats or lunges. Even if you’re doing yoga. Knees should always track over top of your shoe but not past your toes.</p><p></p><p>If you have knee pain from doing lunges and squats incorrectly, the pain will be focused around your kneecap and in front of the knee. Runners and jumpers also tend to have this kind of pain.</p><p></p><p><strong>Some yoga asanas to help relieve runner’s knee pain are:</strong></p><p></p><ol><li><div>Downward facing dog with calf stretches</div></li><li><div>Low lunge and its different variations</div></li><li><div>Hamstring stretches like seated forward bend</div></li><li><div>Quad stretches</div></li></ol><p></p><p>Done properly, these yoga stretches will improve your knee flexibility and decrease or get rid of your knee pain. Yoga is magical like that.</p><p></p><p>Each stretch should be held for at least a minute (more if tolerated) and should be repeated two to three times on each side.</p><p></p><p>Which leads me to talk about another common exercise mistake.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:1504,height:944/50lHjpSRQZSbD5bF3Zi6\" alt=\"Leg Exercise\" title=\"8-Effective-Single-Arm-and-Leg-Exercises-for-Strength-and-Stability.jpg\" width=\"1504\" height=\"944\" /><p></p><h2>2. Skipping single-leg exercises</h2><p></p><p>Are you only doing exercises with both legs? Squats, leg presses, jumps. Plyometrics are often performed using both legs at the same time.</p><p></p><p>Muscle imbalances are normal. We use one leg more than the other. We carry a purse, bag, or backpack on one shoulder more than the other. We lean to one side when we sit. But when you work out, you should be incorporating unilateral exercises into your routine.</p><p></p><p>If you haven’t been, you may experience knee pain or tightness, as well as tight hips, hamstrings, and glutes. Mostly because you’ve been overusing the stronger side of your body when only doing exercises with both legs.</p><p></p><p>The best remedy for this type of pain? Yoga for knee pain, of course! Here are some moves that will specifically help:</p><p></p><ol><li><div>Pigeon pose, either sitting or reclined</div></li><li><div>Half splits</div></li><li><div>Thread the needle.</div></li><li><div>Downward facing dog</div></li><li><div>Butterfly pose</div></li></ol><p></p><p>Take a break from plyometrics, squats, leg presses, and jumps for a while. Any exercises where you’ve been using both legs simultaneously. And replace those movements with yoga moves instead! You’ll feel the difference!</p><p></p><p>Another common mistake?</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:2206,height:1241/m8Xaou4QqOWZdkDitdQM\" alt=\"Weight lifting\" title=\"womanbenchpress-58bc225e3df78c353cb07c53.jpg\" width=\"2206\" height=\"1241\" /><p></p><p>[CTA-GC]</p><h2>3. Lifting too much weight</h2><p></p><p>I’m not knocking weight lifting. Providing load to your joints does help keep them strong. But if the muscles around those joints aren’t strong enough to handle the weight you’re lifting, the overload can lead to joint pain.</p><p></p><p>And your knees notoriously take the brunt of the overload like the superheroes they are.</p><p></p><p>The safest type of weight lifting is your own body weight. If you want to safely lift weights that are outside your own body weight, the best way is to start very light and work your way up. Progressive resistance is what the trainers call it.</p><p></p><p>If you’re experiencing knee pain due to weight overload, try these yoga moves:</p><p></p><ol><li><div>Crescent lunge</div></li><li><div>Low lunge</div></li><li><div>Half pigeon or reclined pigeon</div></li><li><div>Dancer’s pose</div></li><li><div>Standing splits</div></li></ol><p></p><p>The idea here is to use your own body weight to strengthen the muscles around the joints while also stretching them. Yoga for knee pain specifically helps with this!</p><p></p><p>A regular yoga practice is excellent for using your own body weight to strengthen and tone. myYogaTeacher offers 35+ classes each day! <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">Try a 2-week free trial and feel the difference yoga makes in your body and life.</a></p><p></p><h2>4. The wrong shoes</h2><p></p><p>Bear with me here. Choosing the wrong shoes does count as an exercise mistake!</p><p></p><p>Improper footwear may not cause direct pain or injury, but it is a cause of misalignment and poor form when exercising. And we already know that poor form and misalignment cause knee pain and injury.</p><p></p><p>A good tip is to choose a shoe that supports your foot shape. If you have high arches or flat feet, this will be even more important. The stiffer the shoe, the better.</p><p></p><p>If you work out in a private setting, I recommend doing strength training barefoot. Yes, for real!</p><p></p><p>Studies have shown that many exercise routines are easier on your joints and knees if done barefoot! I’m not suggesting you start showing up at the gym barefoot or revert back to your childhood days when you ran everywhere barefoot as long as it wasn’t snowing. But barefoot exercise is definitely something you may want to look into!</p><p></p><p>One of the great things about <a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/\" href=\"https://www.myyogateacher.com/yoga-online-classes/\">yoga</a> is that it’s always done barefoot! </p><p></p><p>Yoga doesn’t just help heal knee pain. It helps prevent it. By doing yoga barefoot, you are strengthening all the tiny muscles in your feet and ankles that are responsible for keeping you stable. In turn, your knees don’t bear all the weight - pun intended!</p><p></p><p>So let’s recap. A regular yoga practice isn’t just amazing for reducing or eliminating knee pain, it’s a great way to prevent it. Especially yoga for knee pain, specifically. If you’ve injured your knees due to the common exercise mistakes I talked about above, please be sure to see your doctor about it.</p><p></p><p>Then come see me! My Yoga for Knee Pain Class is designed for people who have all kinds of knee pain for various different reasons. I’m happy to talk with you about your specific pain, give you specific yoga poses or modifications to help reduce your pain. </p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"></a></p><p>See you on the mat! </p><p></p>"},"category":["therapy","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"49351757-deda-4c6d-bc7b-101fcd7d914d","student_uuid":"04f2f4f2-f580-42f3-98fd-dc8581fd5363","teacher_uuid":"b7a7a820-94e1-4e2d-be39-5f76419c1598","teacher_name":"Anuj Poonia","teacher_first_name":"Anuj","teacher_slug":"anuj-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1589802902/teacher/photos/uthrp4fnf8brrqa9xqv7.jpg","group_session_name":"Chair Yoga","group_session_description":"Sometimes life calls for a gentler practice or you are at a desk and need some healthy movement! 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