Why Menopausal Women Benefit From Yoga: Yoga for Menopause

{"slug":"yoga-for-menopause","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\\nBeen sitting too long? 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.  \\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\\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 \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\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":"ckfqz2i7c01zh0126lgqr62ga","slug":"try-it-humming-bee-breath-bhramari-pranamaya","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"Try it! Humming Bee Breath (Bhramari Pranamaya)","createdAt":"2020-01-10T00:00:00+00:00","coverUrl":"matthew-t-rader-ohygdzgWbr4-unsplash.jpg","content":{"text":"Think of how your mind feels when you've got too much going on . . . you're trying to manage too many things . . .you're stressed or you're tired.  Now, imagine that feeling has a sound. Maybe, for you, it would have a low-grade or a high-pitched hum - like a car in overdrive.  Do you know what I mean? \\n\\nWhen our thoughts are bustling and just moving non-stop, they create chatter in the mind. These thoughts can drain us even more or put us into freeze mode. \\n\\nA great rule of thumb is to match like-with-like. And that is how this breathing technique works. You make a low-grade humming sound during your exhale. Not only does this sound create a vibration in your jaw and temples (which is soothing!), it also creates a steady backdrop for your mind. Your mind can relax and calm down with this sound and vibration. \\n\\nBut enough reading - this is definitely one of those techniques you just have to try to really understand it. \\n\\n\\n\\nBhramari Pranamaya\\n\\n\\nFind the right hum that makes you feel better. Traditionally, this technique calls for a loud hum, but feel free to find the right sound and frequency for you. \\n\\nFind a comfortable seat. Take a moment to feel your bones settle and your joints relax. \\nBring a little straightness into the spine but keep the shoulders relaxed. \\nYou may close your eyes, or soften your gaze. \\nDraw your breath in your nose and exhale out of your mouth once or twice.\\nTake a deep inhale. Keeping the mouth closed, exhale smoothly through the nose while making a humming sound, like a bee, in the back of your throat. \\nRepeat this at least 5 times. \\n\\nThen, most importantly, check in with your body and mind directly afterwards. Take about a minute noticing if the mind feels different, the nose or the throat. Even check in with your shoulders and ears. \\n\\nTo amplify the vibrations and the internal experience, you may close your ear by placing your index finger on the cartilage flap and pressing it against the opening of your ear. \\n\\nAdditional Benefits of Humming Bee Breath\\n\\nAs with most things Yoga, the benefits of this \\npranamaya\\n are far-reaching. Here are just a few: \\n\\nHelps migraines\\nRelaxes the mind and body for sleep\\nReduces tension in the jaw\\nLowers blood pressure\\nCreates grounding in the mind\\n"}},{"id":"ckkss4i6g11qk0a81swms978n","slug":"clear-your-chakras","author":{"name":"Abhishek Sharma","teacherMytSlug":null,"pictureUrl":null},"title":"The Importance of Clearing Your Chakras and Why We Chant","createdAt":"2021-02-05T21:07:01.067503+00:00","coverUrl":"clear-your-chakras_72106447.png","content":{"text":"Maybe you don’t expect to see a chakra clearing session mixed in with yoga classes. The western part of the world tends to be more focused on outward results, and you do yoga because that’s what you want. Results.\\n\\nStrength. Flexibility. Toning. Gentle exercise for an injured or unconditioned body.\\n\\nAnd you know nothing of chakras or chanting or all that other “woo woo” stuff.\\n\\nThe truth is, yoga, chakra clearing, and chanting work together to create harmony with your inner and outer world. They are all forms of meditation!\\n\\nIf you’re new to the woo, then this post will be helpful in understanding why I offer a \\nChakras and Sound Healing class \\nthrough myYogaTeacher.\\n\\n[CTA-DEFAULT]\\nWhat are chakras anyway?\\n\\nChakras are energy points in your body that correspond to organs, nerves, and areas of our body that affect our mental, physical, and emotional well-being. We are all made up of energy! Everything is made of energy.\\n\\nSo it is no surprise that energy flows through and around us.\\n\\nWhen your chakras or energy centers are off balance or blocked, you may experience negative emotional or physical symptoms related to a particular chakra.\\n\\nThe seven main chakras are:\\n\\n1. Root chakra (Muladhara): \\n Responsible for your sense of security, stability, and safety.\\n2. Sacral chakra (Svadhisthana):\\n Responsible for sexual and creative energy and linked to how you relate to and connect with others.\\n3. Solar plexus chakra (Manipura):\\n Corresponds to confidence, self-esteem, and helps you feel in control of your life.\\n4. Heart chakra (Anahata):\\n All about our ability to love and show compassion.\\n5. Throat chakra (Vishuddha):\\n Has to do with how we communicate verbally.\\n6. Third eye chakra (Ajna):\\n Linked to intuition and imagination.\\n7. Crown chakra (Sahasrara):\\n Represents your spiritual connection to self, others, and the Universe/God. Also linked to your life’s purpose.\\n\\nHow do you know if you have one or many – or any – blocked chakras? And what does clearing them even mean? Or do?\\n\\n\\n\\n\\nClear your chakras and improve your life.\\n\\nHaving balanced chakras (or imbalanced ones) impacts all areas of your life. Chakras are receptors and emitters. They receive and give back energy. You will receive the same frequency of energy back from the world that you emit.\\n\\nAn easily relatable example of this is when you constantly see the negative attributes in someone’s character. The more you talk, think, and explore those negative things, the more you will find. This also works in reverse. When we love someone, we choose to see all the good things in them, which leads us to find more good things. \\n\\nWhen you feel poor, you often act poor. So you receive more of the same. When you are unkind, you are often met with unkindness.\\n\\nThis is energy. Chakra energy.\\n\\nHere are some physical signs you can use to determine if you have blocked or imbalanced chakras:\\n\\n1. Root chakra:\\n Stress about money, digestive issues, arthritis, problems in the legs, feet, tailbone or rectum, prostate issues.\\n2. Sacral chakra:\\n Constant fear of betrayal, sexual or reproductive health issues, hip or lower back pain, urinary or kidney dysfunction.\\n3. Solar plexus chakra:\\n Fear of rejection, digestive issues, chronic fatigue, pancreas or gallbladder problems.\\n4. Heart chakra: \\nFear of being alone, asthma, arm and wrist pain, jealousy or bitterness, upper back or shoulder problems.\\n5. Throat chakra: \\nFear being out of control, thyroid issues, sore throats, ear infections, trouble expressing yourself, neck and shoulder pain.\\n6. Third eye chakra:\\n Moodiness or stubbornness, blurry vision or eye problems, sinus issues, headaches.\\n7. Crown chakra: \\nFear of alienation, rigid thoughts, analysis paralysis.\\n\\nRegularly clearing your chakras through a guided chakra clearing session or by visiting an energy healer will help alleviate many of these symptoms.\\n\\nAnd don’t rule it out as a part of your regular yoga routine!\\n\\n\\n\\nWhy we chant and other “weird” meditation practices\\n\\nYou may not feel comfortable chanting at the end of your yoga practice. Might want to check on your throat chakra about that (jk)!\\n\\nOr maybe it’s just unfamiliar to you. Why do we do it? What’s the point? \\n\\nSound healing is real. \\nThe practice of using vibrations in order to relax and heal the body has been scientifically proven to be effective.\\n\\nTraditionally, the chanting of “Om” (pronounced “AUM”) happens at the beginning and end of a yoga or meditation session. The letters AUM symbolize the divine energy of Shakti. Shakti is referred to as the “Great Divine Mother” in Hinduism. \\n\\nThe three main characteristics of Shakti are creation, preservation, and liberation.\\n\\nThe sound Om, when done correctly, vibrates at a frequency of 432 Hz, the same frequency as everything throughout nature. It’s a universal sound that helps us connect with ourselves and everything around us.\\n\\nChanting not only helps us open and close our practice, separating it from the rest of our day. It also helps slow down the nervous system and calm the mind.\\n\\nJust as chanting helps calm the mind and connect and ground us to the present, “Namaste” shows respect and reverence for the experience, the Universe, and the other people around you.\\n\\nIt may seem weird to you, but think of it as a handshake of gratitude to your body, your instructor, and the planet that supports you both.\\n\\n\\n\\n\\n\\nI encourage you to challenge yourself to a\\n Chakra and Sound Healing session\\n. Feel the difference in your heart, mind, and body afterwards. Pay attention to how it makes you feel. Do any parts of your body ache or hurt less? Is your mind more calm and focused? Do you feel more connected to yourself and nature?\\n\\nThese are some of the benefits you may experience!\\n\\nNot sure about it just yet? \\nmyYogaTeacher offers a 2-week free trial\\n where you have access to my class and many more! Group yoga, meditation, sound healing, and chakra clearing classes from the comfort of your own home. \\n\\nAll are welcome here!\\n\\n\\n\\n\\n\\n"}},{"id":"ckmm010w8c19z0c797v3wzqhj","slug":"therapeutic-yoga-for-thyroid","author":{"name":"Neelmani","teacherMytSlug":"neelmani-1","pictureUrl":"neelmani-pro.jpg"},"title":"Therapeutic Yoga for Thyroid: Helpful Poses and Breathing Techniques","createdAt":"2021-03-23T12:33:17.685263+00:00","coverUrl":"therapeutic_yoga_for_thyroid.png","content":{"text":"Thyroid disorders are common for people around the world. Fortunately, there are yoga asanas and pranayama that are beneficial for those with thyroid disorders to relieve the symptoms. In fact, a clinical trial found that women with hypothyroid disorders saw the quality of life scores improve after just 30 days of yoga, indicating that yoga may be considered as supportive or complementary therapy in conjunction with medical therapy for the treatment of a hypothyroid disorder.\\n\\nWhile yoga won't cure thyroid disorders completely, it provides several benefits to overall health and well-being. Yoga can help you increase flexibility and mobility, relieve stress, and balance your energy.\\n\\nIn this article, I'm going to share several asanas and pranayama that can help alleviate the symptoms of thyroid disorders. To enjoy the full experience and get feedback on your form, I invite you to \\nsign up for a free two-week trial of myYogaTeacher\\n. You'll not only get access to my Therapeutic Yoga for Thyroid class but more than 35 other live, online yoga classes every single day.\\n\\n[CTA-DEFAULT]\\n\\nWhat Is the Thyroid?\\nThe thyroid is a small, butterfly-shaped gland at the base of the front of the neck, just below the Adam's apple. It produces two hormones—triiodothyronine (T3) and thyroxine (T4)—that have a huge impact on your metabolism and health. These hormones help your body regulate heart rate and body temperature, among other functions.\\n\\nAnybody can develop hypothyroidism, but you're at increased risk of hypothyroidism if you:\\nAre older than 60\\nAre a woman\\nHave a family history of thyroid disease\\nHave an autoimmune disease like type 1 diabetes or celiac disease\\nHave been pregnant or had a baby within the past six months\\nHave been treated with radioactive iodine or anti-thyroid medications\\nReceived radiation to your neck or upper chest\\nHave had thyroid surgery\\nYoga Poses and Pranayama for Thyroid Function\\nAsanas and pranayama can help maintain proper thyroid function, minimizing symptoms and preventing additional issues. Different asanas work for different needs. Some asanas improve circulation, others nourish the thyroid. Pranayama helps regulate hormones and prana in the body.\\n\\nLet's explore a few asanas and a breathing exercise that will help reduce the symptoms of your thyroid disorder. The asanas here are perfect for those with hypothyroid disorders. If you suffer from hyperthyroidism, you should avoid neck-stretching and thyroid-stimulating asanas.\\n\\n1. Salamba Sarvangasana (Supported Shoulderstand)\\n\\nSupported shoulderstand is an inversion that stimulates blood flow to the glands in the upper body—including the thyroid gland. Additionally, the chin lock position (chin tucked into the chest) is understood to improve thyroid function.\\n\\n2. Halasana (Plow Pose)\\n\\nSimilar to shoulderstand, plow pose increases blood flow to the glands in the upper body and stimulates the thyroid gland. Some practitioners may find this pose easier to do than a shoulderstand.\\n\\n3. Matsyasana (Fish Pose)\\n\\nFish pose is an excellent counterpose to shoulderstand or plow pose. It's a much easier pose to do and will be accessible to most practitioners.\\n\\n4. Viparita Karani (Legs Up the Wall Pose)\\n\\nLegs up the wall pose is an inversion often seen in restorative yoga. Unlike shoulderstand, plow, and fish pose, this pose doesn't put stress or pressure on the neck. It's a wonderful passive pose you can use to restore balance.\\n\\n5. Bidalasana Marjariasana (Cat-Cow Pose)\\n\\nWith the repetitive chin lock to neck stretching movement, cat-cow is a way to stimulate your thyroid and increase blood flow to your neck and thyroid.\\n\\n6. Navasana (Boat Pose)\\n\\nBoat pose isn't only great for core strength, but the position of your neck in this pose can also have a positive impact on thyroid function.\\n\\n7. Ustrasana (Camel Pose)\\n\\nCamel pose includes a pretty intense neck extension. This increases circulation to the front of the neck and stimulates the thyroid gland.\\n\\n8. Bhujangasana (Cobra Pose)\\n\\nCobra pose includes a less intense stretch to the front of the neck and offers gentle thyroid gland stimulation. If you're comfortable with it, you can also release your neck back further to create a more intense stretch at the front of the neck.\\n\\n9. Chakrasana (Wheel Pose)\\n\\nWheel pose is a heart-opening backbend that gives you an energy boost and stimulates the thyroid with the neck extension.\\n\\n10. Setu Bandhasana (Bridge Pose)\\n\\nBridge pose is another great pose in therapeutic yoga for thyroid function. It stretches the back of the neck, improving circulation. Plus, the chin lock position is believed to stimulate the thyroid. This pose is also useful for strength, reducing headaches, and treating asthma.\\n\\n11. Dhanurasana (Bow Pose)\\n\\nBow pose helps reduce stress, relieve menstrual pain, strengthen your back muscles. The neck position also stimulates the thyroid.\\n\\n12. Sasangasana (Rabbit Pose)\\n\\nRabbit pose is a slight inversion that offers a wonderful stretch of the upper spine and neck. It helps relax the nervous system and the chin lock of the pose benefits thyroid and parathyroid glands.\\n\\n13. Savasana (Corpse Pose)\\n\\nSavasana is a pose for complete relaxation and is a beautiful way to reduce stress. The position of your neck in this position is helpful to the thyroid gland, but the benefits of resting in this pose go well beyond that.\\n\\n14. Ujjayi Pranayama\\nOcean Breath, or Ujjayi pranayama, is a breathing technique that benefits those with hypothyroidism or hyperthyroidism. This breathing technique triggers the thyroid gland and is done by producing friction in the throat with your breath.\\n\\nThis pranayama messages your throat and can be practiced 10–11 times.\\n\\nTo practice Ujjayi pranayama, sit in any comfortable meditative posture and close your eyes. Keep your spine long and take a long, deep breath in through the nose. As you're inhaling, try to contract the throat and feel the air touching your throat.\\n\\nKeep the breath light and relaxed. You'll notice that the sound produced by this breathing technique sounds like ocean waves breaking on the shore.\\n\\nContraindications\\nWhile the yoga poses we've included here are beneficial for hypothyroid disorders, if you have a severe thyroid problem like an enlarged goiter or lack of physical strength, you should avoid these poses and Ujjayi pranayama.\\n\\nThose with hyperthyroid can do practice Ujjayi pranayama but should avoid any poses that stretch the neck or stimulate the thyroid.\\n\\nPregnant yogis should avoid poses that place their abdomens on the floor and should consult their doctor before attempting any yoga practice.\\n\\nIt's important to remember that yoga is not a substitute for treatments and medications recommended by your doctor. However, yoga has several well-documented benefits that can help reduce the occurrence of or minimize the effects of thyroid disorders.\\n\\nWrapping Up\\nThyroid issues can arise for anyone at any age. They can be the result of genetics, an autoimmune disease, or even some other underlying health condition. Yoga is an excellent tool that can combat the symptoms of thyroid disease and when combined with treatments and medications from your doctor, can greatly improve the quality of life for those dealing with a thyroid disorder.\\n\\nIf you suffer from a thyroid disorder, please \\nsign up for a free two-week trial of myYogaTeacher\\n and take my live, online Therapeutic Yoga for Thyroid class. You'll also get access to 35+ live yoga classes each day."}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? 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.  \\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\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"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?","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!"}},{"id":"cl7zwz24chnlt0biyk8wtb0cj","slug":"start-hatha-yoga-practice","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"Interested in starting a Hatha yoga practice? 10 tips to get started!","createdAt":"2022-09-13T08:10:21.940734+00:00","coverUrl":"kwfhavtczeih1sjadbhk.jpg","content":{"text":"Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance!  Hatha is proven to fight signs of aging and  help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath.  It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n⁠\n⁠Check out these three Hatha classes we love!\n⁠\\nHatha for Beginners\\n\n⁠\\nHatha Yoga Intermediate\\n\n⁠\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this.  Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking  to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! "}}],"blogContent":{"id":"cl15mzam56v6p0civ30s56jgb","slug":"yoga-for-menopause","author":{"name":"Sarita","teacherMytSlug":"","pictureUrl":null},"title":"Why Menopausal Women Benefit From Yoga: Yoga for Menopause","createdAt":"2022-03-24T23:39:17.49117+00:00","updatedAt":"2022-03-24T23:39:17.49117+00:00","coverUrl":"ik4av8npvdeyhe4qheep.jpg","seoDescription":"Experiencing exasperating menopause symptoms? Yoga for menopause is a holistic solutions to alleviating hot flashes, mood swings, and fatigue!","content":{"text":"Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.\\nMenopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.\\nDiscussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. \\nDuring menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! \\nAt MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nLearn more below about why menopausal women benefit from a consistent yoga practice!\\n\\n\\nRestorative yoga poses alleviate hot flashes\\nNo one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.\\nYoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. \\nAdditionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!\\n\\n\\nYoga for menopause helps manage decreased hormone symptoms\\nTraditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.\\nUnfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.\\nWhile yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.\\nSymptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.\\n\\n\\nMenopausal women are at increased risk of cardiovascular disease\\nIn an \\narticle from the National Institute of Health\\n, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.\\nIncreasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.\\nYoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!\\n\\n\\nYoga poses for menopause\\nI guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.\\nYoga poses for mood swings\\nForward bend - \\nRelaxes the mind, fights depression and anxiety, calms the nervous system\\nBow pose - \\nOpens up the chest, lifts mood, and stimulates digestive organs\\nCamel pose - \\nHelps you feel safe and secure and aids in working through negative emotions\\nDownward facing dog - \\nIncreases circulation and wakes you up\\nLegs up a wall - \\nReduces fatigue and insomnia, calms the brain and relieves depression\\nYoga poses for hot flashes\\nChild’s pose - \\nCalms the heart rate, cools the body\\nReclining hero pose - \\nRelieves tight muscles that tense up when you’re uncomfortable\\nBridge pose - \\nReduces pain in back and stretches the neck and spine, improves circulation\\nReclining bound angle pose - \\nHelps create hormonal balance from overtaxed adrenal glands\\nWide leg forward bend - \\nLowers heart rate and blood pressure, cooling the body\\nYoga poses for cramps and heavy bleeding\\nSupine twist pose - \\nMassages reproductive organs, relieves tension in those areas\\nChild’s pose - \\nStretch lower back and allows lower abdominal muscles to relax\\nBow pose - \\nStretches out abdominal muscles and opens up reproductive organs\\nCobra pose - \\nStretches out abdominal muscles and puts gentle pressure on lower abdomen\\nHead to knees forward bend - \\n Relieves menstrual cramps, headache, and fatigue\\nTrying any or all of these poses each day you’re experiencing menopausal symptoms is sure to  get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.\\nAnd if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n\n\n","html":"<p>Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.</p><p>Menopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.</p><p>Discussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. </p><p>During menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! </p><p>At MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.</p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><p></p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Learn more below about why menopausal women benefit from a consistent yoga practice!</p><p></p><img src=\"https://media.graphcms.com/RKZWxaSqm6QOA8x2Thhw\" alt=\"legs-up-the-wall-pose.jfif\" title=\"legs-up-the-wall-pose.jfif\" width=\"1200\" height=\"900\" /><h2>Restorative yoga poses alleviate hot flashes</h2><p>No one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.</p><p>Yoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. </p><p>Additionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!</p><p></p><img src=\"https://media.graphcms.com/IkeNcgStQTKmJq6aex33\" alt=\"a-woman-doing-the-bow-yoga-pose.jpg\" title=\"a-woman-doing-the-bow-yoga-pose.jpg\" width=\"1100\" height=\"826\" /><h2>Yoga for menopause helps manage decreased hormone symptoms</h2><p>Traditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.</p><p>Unfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.</p><p>While yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.</p><p>Symptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.</p><p></p><img src=\"https://media.graphcms.com/T7NmhROS82je6xHsx2BY\" alt=\"_TMB4306.JPG\" title=\"_TMB4306.JPG\" width=\"6000\" height=\"4000\" /><h2>Menopausal women are at increased risk of cardiovascular disease</h2><p>In an <a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122509/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122509/\"><u>article from the National Institute of Health</u></a>, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.</p><p>Increasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.</p><p>Yoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!</p><p></p><img src=\"https://media.graphcms.com/22GoiOBbReW8hgNAGuVD\" alt=\"_TMB4205.JPG\" title=\"_TMB4205.JPG\" width=\"6000\" height=\"4000\" /><h2>Yoga poses for menopause</h2><p>I guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.</p><h3>Yoga poses for mood swings</h3><ol><li><div><strong>Forward bend - </strong>Relaxes the mind, fights depression and anxiety, calms the nervous system</div></li><li><div><strong>Bow pose - </strong>Opens up the chest, lifts mood, and stimulates digestive organs</div></li><li><div><strong>Camel pose - </strong>Helps you feel safe and secure and aids in working through negative emotions</div></li><li><div><strong>Downward facing dog - </strong>Increases circulation and wakes you up</div></li><li><div><strong>Legs up a wall - </strong>Reduces fatigue and insomnia, calms the brain and relieves depression</div></li></ol><h3>Yoga poses for hot flashes</h3><ol><li><div><strong>Child’s pose - </strong>Calms the heart rate, cools the body</div></li><li><div><strong>Reclining hero pose - </strong>Relieves tight muscles that tense up when you’re uncomfortable</div></li><li><div><strong>Bridge pose - </strong>Reduces pain in back and stretches the neck and spine, improves circulation</div></li><li><div><strong>Reclining bound angle pose - </strong>Helps create hormonal balance from overtaxed adrenal glands</div></li><li><div><strong>Wide leg forward bend - </strong>Lowers heart rate and blood pressure, cooling the body</div></li></ol><h3>Yoga poses for cramps and heavy bleeding</h3><ol><li><div><strong>Supine twist pose - </strong>Massages reproductive organs, relieves tension in those areas</div></li><li><div><strong>Child’s pose - </strong>Stretch lower back and allows lower abdominal muscles to relax</div></li><li><div><strong>Bow pose - </strong>Stretches out abdominal muscles and opens up reproductive organs</div></li><li><div><strong>Cobra pose - </strong>Stretches out abdominal muscles and puts gentle pressure on lower abdomen</div></li><li><div><strong>Head to knees forward bend - </strong> Relieves menstrual cramps, headache, and fatigue</div></li></ol><p>Trying any or all of these poses each day you’re experiencing menopausal symptoms is sure to  get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.</p><p>And if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><ul><li><div><strong>102 expert</strong>, highly qualified yoga instructors to choose from</div></li></ul><ul><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p><br><br></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.</p><p>Menopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.</p><p>Discussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. </p><p>During menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! </p><p>At MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.</p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><p></p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Learn more below about why menopausal women benefit from a consistent yoga practice!</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/RKZWxaSqm6QOA8x2Thhw\" \n                alt=\"legs-up-the-wall-pose.jfif\"\n                title=\"legs-up-the-wall-pose.jfif\"\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/RKZWxaSqm6QOA8x2Thhw\"\n                alt=\"legs-up-the-wall-pose.jfif\"\n                title=\"legs-up-the-wall-pose.jfif\"\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/RKZWxaSqm6QOA8x2Thhw\"\n                alt=\"legs-up-the-wall-pose.jfif\"\n                title=\"legs-up-the-wall-pose.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Restorative yoga poses alleviate hot flashes</h2><p>No one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.</p><p>Yoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. </p><p>Additionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!</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/IkeNcgStQTKmJq6aex33\" \n                alt=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                title=\"a-woman-doing-the-bow-yoga-pose.jpg\"\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/IkeNcgStQTKmJq6aex33\"\n                alt=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                title=\"a-woman-doing-the-bow-yoga-pose.jpg\"\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/IkeNcgStQTKmJq6aex33\"\n                alt=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                title=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Yoga for menopause helps manage decreased hormone symptoms</h2><p>Traditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.</p><p>Unfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.</p><p>While yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.</p><p>Symptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.</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/T7NmhROS82je6xHsx2BY\" \n                alt=\"_TMB4306.JPG\"\n                title=\"_TMB4306.JPG\"\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/T7NmhROS82je6xHsx2BY\"\n                alt=\"_TMB4306.JPG\"\n                title=\"_TMB4306.JPG\"\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/T7NmhROS82je6xHsx2BY\"\n                alt=\"_TMB4306.JPG\"\n                title=\"_TMB4306.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Menopausal women are at increased risk of cardiovascular disease</h2><p>In an <a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122509/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122509/\"><u>article from the National Institute of Health</u></a>, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.</p><p>Increasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.</p><p>Yoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!</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/22GoiOBbReW8hgNAGuVD\" \n                alt=\"_TMB4205.JPG\"\n                title=\"_TMB4205.JPG\"\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/22GoiOBbReW8hgNAGuVD\"\n                alt=\"_TMB4205.JPG\"\n                title=\"_TMB4205.JPG\"\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/22GoiOBbReW8hgNAGuVD\"\n                alt=\"_TMB4205.JPG\"\n                title=\"_TMB4205.JPG\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Yoga poses for menopause</h2><p>I guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.</p><h3>Yoga poses for mood swings</h3><ol><li><div><strong>Forward bend - </strong>Relaxes the mind, fights depression and anxiety, calms the nervous system</div></li><li><div><strong>Bow pose - </strong>Opens up the chest, lifts mood, and stimulates digestive organs</div></li><li><div><strong>Camel pose - </strong>Helps you feel safe and secure and aids in working through negative emotions</div></li><li><div><strong>Downward facing dog - </strong>Increases circulation and wakes you up</div></li><li><div><strong>Legs up a wall - </strong>Reduces fatigue and insomnia, calms the brain and relieves depression</div></li></ol><h3>Yoga poses for hot flashes</h3><ol><li><div><strong>Child’s pose - </strong>Calms the heart rate, cools the body</div></li><li><div><strong>Reclining hero pose - </strong>Relieves tight muscles that tense up when you’re uncomfortable</div></li><li><div><strong>Bridge pose - </strong>Reduces pain in back and stretches the neck and spine, improves circulation</div></li><li><div><strong>Reclining bound angle pose - </strong>Helps create hormonal balance from overtaxed adrenal glands</div></li><li><div><strong>Wide leg forward bend - </strong>Lowers heart rate and blood pressure, cooling the body</div></li></ol><h3>Yoga poses for cramps and heavy bleeding</h3><ol><li><div><strong>Supine twist pose - </strong>Massages reproductive organs, relieves tension in those areas</div></li><li><div><strong>Child’s pose - </strong>Stretch lower back and allows lower abdominal muscles to relax</div></li><li><div><strong>Bow pose - </strong>Stretches out abdominal muscles and opens up reproductive organs</div></li><li><div><strong>Cobra pose - </strong>Stretches out abdominal muscles and puts gentle pressure on lower abdomen</div></li><li><div><strong>Head to knees forward bend - </strong> Relieves menstrual cramps, headache, and fatigue</div></li></ol><p>Trying any or all of these poses each day you’re experiencing menopausal symptoms is sure to  get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.</p><p>And if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><ul><li><div><strong>102 expert</strong>, highly qualified yoga instructors to choose from</div></li></ul><ul><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a\n            class=\"inline-cta\"\n            id=11ddefee-1047-4607-a997-21d71bf88ad5\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=cl15mzam56v6p0civ30s56jgb&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Why Menopausal Women Benefit From Yoga: Yoga for Menopause&entity_slug=yoga-for-menopause&page_or_popup=/articles/yoga-for-menopause&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"11ddefee-1047-4607-a997-21d71bf88ad5\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Why Menopausal Women Benefit From Yoga: Yoga for Menopause\"\n            data-slug=\"yoga-for-menopause\"\n            <u><u>grab two free 1:1 sessions with your 2-week free trial here</u></u>        \n            </a>!</p><p><br><br></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-menopause","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","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>. 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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. 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Yoga for menopause is a holistic solutions to alleviating hot flashes, mood swings, and fatigue!","content":{"text":"Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.\\nMenopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.\\nDiscussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. \\nDuring menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! \\nAt MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nLearn more below about why menopausal women benefit from a consistent yoga practice!\\n\\n\\nRestorative yoga poses alleviate hot flashes\\nNo one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.\\nYoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. \\nAdditionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!\\n\\n\\nYoga for menopause helps manage decreased hormone symptoms\\nTraditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.\\nUnfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.\\nWhile yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.\\nSymptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.\\n\\n\\nMenopausal women are at increased risk of cardiovascular disease\\nIn an \\narticle from the National Institute of Health\\n, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.\\nIncreasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.\\nYoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!\\n\\n\\nYoga poses for menopause\\nI guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.\\nYoga poses for mood swings\\nForward bend - \\nRelaxes the mind, fights depression and anxiety, calms the nervous system\\nBow pose - \\nOpens up the chest, lifts mood, and stimulates digestive organs\\nCamel pose - \\nHelps you feel safe and secure and aids in working through negative emotions\\nDownward facing dog - \\nIncreases circulation and wakes you up\\nLegs up a wall - \\nReduces fatigue and insomnia, calms the brain and relieves depression\\nYoga poses for hot flashes\\nChild’s pose - \\nCalms the heart rate, cools the body\\nReclining hero pose - \\nRelieves tight muscles that tense up when you’re uncomfortable\\nBridge pose - \\nReduces pain in back and stretches the neck and spine, improves circulation\\nReclining bound angle pose - \\nHelps create hormonal balance from overtaxed adrenal glands\\nWide leg forward bend - \\nLowers heart rate and blood pressure, cooling the body\\nYoga poses for cramps and heavy bleeding\\nSupine twist pose - \\nMassages reproductive organs, relieves tension in those areas\\nChild’s pose - \\nStretch lower back and allows lower abdominal muscles to relax\\nBow pose - \\nStretches out abdominal muscles and opens up reproductive organs\\nCobra pose - \\nStretches out abdominal muscles and puts gentle pressure on lower abdomen\\nHead to knees forward bend - \\n Relieves menstrual cramps, headache, and fatigue\\nTrying any or all of these poses each day you’re experiencing menopausal symptoms is sure to  get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.\\nAnd if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n\n\n","html":"<p>Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.</p><p>Menopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.</p><p>Discussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. </p><p>During menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! </p><p>At MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.</p><p>MyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><p></p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/pricing\" href=\"https://www.myyogateacher.com/pricing\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Learn more below about why menopausal women benefit from a consistent yoga practice!</p><p></p><img src=\"https://media.graphcms.com/RKZWxaSqm6QOA8x2Thhw\" alt=\"legs-up-the-wall-pose.jfif\" title=\"legs-up-the-wall-pose.jfif\" width=\"1200\" height=\"900\" /><h2>Restorative yoga poses alleviate hot flashes</h2><p>No one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.</p><p>Yoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. </p><p>Additionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!</p><p></p><img src=\"https://media.graphcms.com/IkeNcgStQTKmJq6aex33\" alt=\"a-woman-doing-the-bow-yoga-pose.jpg\" title=\"a-woman-doing-the-bow-yoga-pose.jpg\" width=\"1100\" height=\"826\" /><h2>Yoga for menopause helps manage decreased hormone symptoms</h2><p>Traditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.</p><p>Unfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.</p><p>While yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.</p><p>Symptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.</p><p></p><img src=\"https://media.graphcms.com/T7NmhROS82je6xHsx2BY\" alt=\"_TMB4306.JPG\" title=\"_TMB4306.JPG\" width=\"6000\" height=\"4000\" /><h2>Menopausal women are at increased risk of cardiovascular disease</h2><p>In an <a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122509/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122509/\"><u>article from the National Institute of Health</u></a>, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.</p><p>Increasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.</p><p>Yoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!</p><p></p><img src=\"https://media.graphcms.com/22GoiOBbReW8hgNAGuVD\" alt=\"_TMB4205.JPG\" title=\"_TMB4205.JPG\" width=\"6000\" height=\"4000\" /><h2>Yoga poses for menopause</h2><p>I guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.</p><h3>Yoga poses for mood swings</h3><ol><li><div><strong>Forward bend - </strong>Relaxes the mind, fights depression and anxiety, calms the nervous system</div></li><li><div><strong>Bow pose - </strong>Opens up the chest, lifts mood, and stimulates digestive organs</div></li><li><div><strong>Camel pose - </strong>Helps you feel safe and secure and aids in working through negative emotions</div></li><li><div><strong>Downward facing dog - </strong>Increases circulation and wakes you up</div></li><li><div><strong>Legs up a wall - </strong>Reduces fatigue and insomnia, calms the brain and relieves depression</div></li></ol><h3>Yoga poses for hot flashes</h3><ol><li><div><strong>Child’s pose - </strong>Calms the heart rate, cools the body</div></li><li><div><strong>Reclining hero pose - </strong>Relieves tight muscles that tense up when you’re uncomfortable</div></li><li><div><strong>Bridge pose - </strong>Reduces pain in back and stretches the neck and spine, improves circulation</div></li><li><div><strong>Reclining bound angle pose - </strong>Helps create hormonal balance from overtaxed adrenal glands</div></li><li><div><strong>Wide leg forward bend - </strong>Lowers heart rate and blood pressure, cooling the body</div></li></ol><h3>Yoga poses for cramps and heavy bleeding</h3><ol><li><div><strong>Supine twist pose - </strong>Massages reproductive organs, relieves tension in those areas</div></li><li><div><strong>Child’s pose - </strong>Stretch lower back and allows lower abdominal muscles to relax</div></li><li><div><strong>Bow pose - </strong>Stretches out abdominal muscles and opens up reproductive organs</div></li><li><div><strong>Cobra pose - </strong>Stretches out abdominal muscles and puts gentle pressure on lower abdomen</div></li><li><div><strong>Head to knees forward bend - </strong> Relieves menstrual cramps, headache, and fatigue</div></li></ol><p>Trying any or all of these poses each day you’re experiencing menopausal symptoms is sure to  get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.</p><p>And if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><ul><li><div><strong>102 expert</strong>, highly qualified yoga instructors to choose from</div></li></ul><ul><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about you!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p><br><br></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"589454b9-f3bc-4aa9-b241-7b4df4af04e4","student_uuid":"5d7e7eaa-6d15-4f77-8f57-89e4f6f47a22","teacher_uuid":"883ef406-5676-4122-8ded-65c3431d66fa","teacher_name":"Sujit Tiwari","teacher_first_name":"Sujit","teacher_slug":"sujit-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1607949651/teacher/photos/y8crso0jxkreqz7egzzx.jpg","group_session_name":"Ashtanga Yoga","group_session_description":"Ashtanga, like vinyasa, synchronizes movement with breath but it requires more physical exertion. 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