{"slug":"yoga-for-plantar-fasciitis","recentPosts":[{"id":"clfi5maddjflg0bkbot5q89bb","slug":"yoga-for-women's-health-event-march-23","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Celebrating Women: Yoga for Women’s Health","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-03-21T11:10:10.172786+00:00","coverUrl":"vlezqpj75vmjs0jt9j5o.png","content":{"text":"Don’t miss our free Yoga for Women’s Health Event March 28-30!\\n\\nThis month is all about celebrating women and promoting women’s health! The Yoga for Women’s Health Event is designed for women of all ages to be able to participate. Discover all the ways you can use yoga to enhance and protect your physical, mental and emotional health!\\nDid you know that 8 out of 10 women feel like their doctors, at some point, have ignored them or been dismissive of their health concerns? And over 50% of women in America struggle with some form of mental health issue. Yoga, meditation, and a yogic lifestyle are all ways to significantly improve your health as a woman. \\nAt MyYogaTeacher, expert instructors with higher education in many different fields are available to walk with you on your health journey and help you advocate for your health in ways you may not have otherwise!\\nThis special event\\n focuses on…you guessed it, women!\\nWalk away from these amazing classes feeling energized and empowered and more prepared to take control of your mental, emotional, and physical health!\\n\n\\nHow to join the International Women’s Day Event:\\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nCheck out the educational, inspiring, and beautiful event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n\\n\\n\\nMantra Chanting with Niyata \\n\\nTuesday, March 28 at 6:30 am PST/ 9:30 am EST\\n\nReady to feel calmer, more focused, and more relaxed? Enter a meditative state where you will connect with yourself and nature in this class focused on mantra chanting! This singing form of meditation will have you feeling more alive, present, and less stressed. \\n\\n\\nYoga for Menopausal Women with Gomati\\n\\nWednesday, March 29 at 6:30 pm PST/ 9:30 pm EST\\n\nAre you struggling with perimenopause or menopause symptoms? Hot flashes, hormone imbalances, mood swings, loss of strength and flexibility, and more? Join us in a yoga class designed just for you and walk away feeling better about your mental, physical, and emotional health during this stage of life!\\n\n\\nNritya and Yoga with Umesh\\n\\nThursday, March 30 at 5:00 pm PST/ 8:00 pm EST\\n\\nNritya means “pure dance” and is graceful movement of the body to express emotion! This class combines yoga and Nritya to help you balance your physical, emotional, and mental wellbeing. You’ll walk away feeling refreshed and energized!\\nCMaking your health and wellness a priority is something you’ll never regret! Yoga is such an easy and convenient way to honor your physical, mental, and emotional needs and live in alignment with your values and purpose! Which brings harmony to your inner and outer world.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood \\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\\n\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s International Women’s Day Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clfcfc8ew0zqr0bk4rrjqnxeq","slug":"8-easy-yoga-poses-for-improved-blood-circulation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Easy Yoga Poses for Improved Blood Circulation","subTitle":null,"seoTitle":null,"seoDescription":"Yoga improves blood circulation by stimulating blood flow, increasing oxygen, regulating your digestive system, and reducing inflammation in your body.","readTime":null,"excerpt":"Learn the best poses to improve poor blood circulation.\n","tags":[],"createdAt":"2023-03-17T10:55:40.177521+00:00","coverUrl":"pco80fu8hfoyq5rkppxw.jpg","content":{"text":"Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.\\nThe effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.\\n\\nHow Yoga Increases Blood Flow?\\nYoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.\\nAll yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.\\n\n\\n8 Easy Yoga Poses for Improved Blood Circulation\\n\nAre you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at \\nMyYogaTeacher\\n, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.\\n\\n1. Downward Facing Dog Pose\\n\\nThis pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n2. Plow Pose\\n\\nPlow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.\\nLie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.\\n\\n3. Shoulder Stand Pose\\n\\nThis pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.\\nLie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.\\n\\n4. Standing Forward Fold Pose\\n\\nStanding Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n5. Cobra Pose\\n\\nThis pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Hold this position for a few breaths and then rest.\\n\\n6. Warrior II Pose\\n\\nYour legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n\\n7. Legs-Up-The-Wall Pose\\n\\nThis half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Seated Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side."},"category":["fitness"]},{"id":"clfce8q050idr0aiombuq99xa","slug":"yoga-for-dancers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses Every Dancer Should Know","subTitle":null,"seoTitle":null,"seoDescription":"If you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing.","readTime":null,"excerpt":"Learn the best yoga poses for dancers to improve strength, balance, and flexibility.\n","tags":[],"createdAt":"2023-03-17T10:24:56.736557+00:00","coverUrl":"rg8yvhhzuzvbnjnqb6qj.jpg","content":{"text":"If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.\\nIf you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.\\n\\nThe Best Kind of Yoga for Dancers\\nMost dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.\\nDepending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it's a style more focused on building strength and balance.\\nHatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.\\n\\n10 Effective Yoga Poses for Dancers\\nOf course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at \\nMyYogaTeacher online\\n.\\n\\n1. Tree Pose\\n\\nTree pose is an excellent pose for improving your balance and posture.\\nStand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n\\n2. Warrior I Pose\\n\\nWarrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.\\nStand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.\\n\\n3. Half-Moon Pose\\n\\nThis pose also improves your balance while strengthening your legs.\\nFrom the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.\\n\\n4. Dancer’s Pose\\n\\nThe perfect pose for dancers, this posture works on your balance, focus, and alignment.\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n\\n5. Downward Facing Dog Pose\\n\\nOne of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n6. Plank Pose\\n\\nFor incredible balance and core strength, try practicing Plank pose at least once every day.\\nStart with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.\\n\\n7. Locust Pose\\n\\nLocust builds strength in your lower back and spine while stretching your core.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\\n8. Fixed Angle Pose\\n\\nRange of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n9. Boat Pose\\n\\nAnother great posture for core strength, Boat pose works your abdominal muscles and improves your balance.\\nSit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.\\n\\n10. Corpse Pose\\n\\nWhile this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n\\nFrequently Asked Questions about Yoga for Dancers\\n\\nHow is yoga good for dancers?\\nYoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.\\n\\nWhy is yoga good for dancers?\\nYoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer's training regimen.\\n\\nHow to get started in yoga for dancers?\\nIf you're a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand."},"category":["yoga_poses"]},{"id":"clf85l4cl78em0bkbhopd810t","slug":"yoga-to-overcome-addiction-and-bad-habits","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How Yoga Can Help Overcoming Addiction and Bad Habits","subTitle":null,"seoTitle":null,"seoDescription":"Discover how practicing yoga can aid in breaking free from addiction and negative habits. Learn how to cultivate a healthier mindset and lifestyle.","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-03-14T11:11:33.953263+00:00","coverUrl":"nzclqzjeil5ts2kgfknk.jpg","content":{"text":"Are you struggling with addiction or bad habits that are holding you back from living your best life? You're not alone. Many people find themselves trapped in a cycle of self-destructive behavior that can be difficult to break free from. However, there is a powerful tool that can help you overcome these challenges and reclaim control of your life: Yoga.\\nYoga is more than just a physical exercise. It's a holistic practice that integrates body, mind, and spirit. Through the practice of yoga, you can develop greater self-awareness, cultivate mindfulness, and build resilience to overcome addiction and bad habits.\\nIn this article, we'll explore the ways in which yoga can help you overcome addiction and bad habits. We'll discuss the science behind how yoga affects the brain and body, as well as practical tips for incorporating yoga into your daily routine. Whether you're new to yoga or have been practicing for years, you'll discover how this ancient practice can help you heal and transform your life. So let's dive in and explore the transformative power of yoga for overcoming addiction and bad habits.\\n\\nYoga as a mind-body practice:\\nYoga is a holistic practice that brings together the body, mind, and spirit. When it comes to addiction and bad habits, yoga can be especially helpful because it addresses both the physical and emotional aspects of the issue. By practicing yoga regularly, individuals can develop a greater awareness of their thoughts, emotions, and physical sensations. This increased awareness can help them identify the root causes of their addiction or bad habit and develop new coping strategies.\\n\\nMindfulness and self-awareness in yoga:\\nOne of the key benefits of yoga for addiction and bad habits is that it promotes mindfulness and self-awareness. By practicing yoga, individuals can learn to observe their thoughts and emotions without judgment. This can be incredibly helpful for those struggling with addiction or bad habits, as it can help them become more aware of their triggers and make more conscious decisions. Through yoga, individuals can cultivate a greater sense of self-awareness and learn to respond to their emotions in a healthy way.\\n\\nYoga as a coping mechanism:\\nAnother benefit of yoga for addiction and bad habits is that it can be a healthy and productive way to cope with stress, anxiety, and other difficult emotions. By practicing yoga, individuals can learn to manage their emotions in a positive way. This can be especially helpful for those who have relied on addictive behaviors as a way to cope with stress or negative emotions in the past.\\n\\nHow yoga can reduce stress and anxiety:\\nStress and anxiety are common triggers for addictive behaviors. Yoga has been shown to be an effective way to reduce stress and anxiety, which can make individuals more resilient and less likely to turn to addictive behaviors as a way to cope. By practicing yoga regularly, individuals can cultivate a sense of inner calm and develop healthier coping mechanisms.\\n\n\\nYoga as a way to improve physical health:\\nFinally, it's important to remember that addiction and bad habits can take a toll on physical health as well as mental health. Yoga is a great way to improve physical health, which can in turn support addiction and bad habit recovery. By practicing yoga, individuals can improve their flexibility, strength, and overall physical well-being.\\n\\nYoga Practices to Help Overcome Addiction and Bad Habits:\\nNow that we've explored the ways in which yoga can help with addiction and bad habits, let's dive into specific yoga practices that can be particularly beneficial.\\n\n\\n10 Yoga Asanas to Overcome Addiction and Bad Habits:\\nYoga asanas, or postures, can help individuals develop greater physical awareness and flexibility. This can be especially helpful for those who may have neglected their physical health due to addiction or bad habits. Certain asanas can also help individuals release tension and promote relaxation. Some asanas that can be particularly beneficial for addiction and bad habits include:\\n1.Tadasana (Mountain Pose)\\n\\nTadasana is a simple yet powerful yoga asana that can help you develop a sense of grounding and stability. This pose can help you overcome addictive tendencies by strengthening your willpower and focus.\\nTo practice Tadasana, stand with your feet hip-width apart and your arms by your sides. Press your feet into the ground and lift your spine towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose)\\n\\nAdho Mukha Svanasana is a popular yoga asana that can help you release tension and stress. This pose can help you overcome addictive tendencies by calming your mind and reducing anxiety.\\nTo practice Adho Mukha Svanasana, come onto your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Press your hands into the ground and lift your hips towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n3.Vrikshasana (Tree Pose)\\n\\nVrikshasana is a balancing yoga asana that can help you develop focus and concentration. This pose can help you overcome addictive tendencies by strengthening your willpower and self-discipline.\\nTo practice Vrikshasana, stand with your feet hip-width apart and your arms by your sides. Lift your right foot and place it on your left thigh. Press your hands into your heart and hold the pose for a few breaths. Repeat on the other side.\\n\\n4.Bhujangasana (Cobra Pose)\\n\\nBhujangasana is a gentle backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by reducing anxiety and promoting relaxation.\\nTo practice Bhujangasana, lie on your stomach with your hands under your shoulders. Press your hands into the ground and lift your chest towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n5.Ustrasana (Camel Pose)\\n\\nUstrasana is a deep backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by promoting self-acceptance and inner peace.\\nTo practice Ustrasana, kneel on the ground with your knees hip-width apart. Place your hands on your lower back and lift your chest towards the ceiling. Hold the pose for a few breaths and then release.\\n\\n6.Virabhadrasana II (Warrior II Pose)\\n\\nVirabhadrasana II is a powerful standing pose that can help you develop strength and stamina. This pose can help you overcome addictive tendencies by boosting your confidence and self-esteem.\\nTo practice Virabhadrasana II, stand with your feet wide apart and your arms by your sides. Turn your right foot out to the side and bend your right knee. Extend your arms out to the sides and hold the pose for a few breaths. Repeat on the other side.\\n\\n7.Setu Bandhasana (Bridge Pose)\\n\\nSetu Bandhasana is a gentle backbend that can help you release tension and stress. This pose can help you overcome addictive tendencies by promoting relaxation and inner peace.\\nTo practice Setu Bandhasana, lie on your back with your knees bent and your feet hip-width apart. Lift your hips towards the ceiling and hold the pose for a few breaths.\\n\\n8.Dhanurasana (Bow Pose)\\n\\nDhanurasana is a backbend that can help you release tension and increase your energy levels. This pose can help you overcome addictive tendencies by promoting self-awareness and mindfulness.\\nTo practice Dhanurasana, lie on your stomach with your arms by your sides. Bend your knees and reach back to grab your ankles. Lift your chest and thighs off the ground and hold the pose for a few breaths.\\n\\n9.Paschimottanasana (Seated Forward Bend)\\n\\nPaschimottanasana is a forward bend that can help you release tension and calm your mind. This pose can help you overcome addictive tendencies by reducing stress and anxiety.\\nTo practice Paschimottanasana, sit on the ground with your legs extended in front of you. Reach forward and grab your feet or ankles. Fold forward and hold the pose for a few breaths.\\n\\n10.Savasana (Corpse Pose)\\n\\nSavasana is a relaxing pose that can help you release tension and promote deep relaxation. This pose can help you overcome addictive tendencies by promoting self-awareness and inner peace.\\nTo practice Savasana, lie on your back with your arms by your sides. Close your eyes and focus on your breath. Allow your body to completely relax and hold the pose for several minutes.\\n\\n\n\n\\nPranayama (breathing exercises) for addiction and bad habits:\\nPranayama, or breathing exercises, can be incredibly helpful for managing stress and anxiety, which are common triggers for addictive behaviors. By practicing pranayama, individuals can learn to regulate their breath and promote a sense of calm. Some pranayama techniques that can be particularly beneficial for addiction and bad habits include:\n\\n1. Alternate Nostril Breathing (Nadi Shodhana):\\n This technique involves breathing through alternate nostrils, which can help balance the nervous system and promote relaxation.\\n\n\\n2. Bhramari (Bee Breath):\\n This technique involves making a humming sound while exhaling, which can be incredibly calming and soothing.\\n\\nMeditation for addiction and bad habits:\\nMeditation is a powerful tool for cultivating mindfulness and self-awareness. By practicing meditation, individuals can learn to observe their thoughts and emotions without judgment, which can help them make more conscious decisions and develop healthier habits. Some meditation techniques that can be particularly beneficial for addiction and bad habits include:\\n\n\\n1.Body Scan Meditation:\\n This technique involves scanning the body from head to toe and noticing any sensations without judgment.\\n\n\\n2.Loving-Kindness Meditation: \\nThis technique involves directing loving-kindness and compassion towards oneself and others, which can be particularly helpful for those who struggle with self-criticism or negative self-talk.\\n\\nYoga Nidra for addiction and bad habits:\\nYoga Nidra, or yogic sleep, is a guided meditation technique that can be incredibly helpful for promoting relaxation and reducing stress. This technique involves lying down in a comfortable position and listening to a guided meditation. Yoga Nidra can be particularly beneficial for those who struggle with insomnia or difficulty sleeping due to addiction or bad habits.\\nBy incorporating these specific yoga practices into a regular yoga practice, individuals can develop greater self-awareness, manage stress and anxiety, and promote relaxation. Yoga for addiction and bad habits is a holistic approach to healing that can be incredibly powerful and transformative.\\n\n"},"category":["mental_health"]},{"id":"clf6jkhsmy3bl0ak7nevjedbo","slug":"yoga-for-cyclists","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Strengthen Your Cycling Practice with These 10 Essential Yoga Poses","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for cycling can help you recover from long hours on the bike and strengthen your body for better strength, endurance, and overall performance.","readTime":null,"excerpt":"Learn which yoga poses for cycling help boost performance.\n","tags":[],"createdAt":"2023-03-13T08:07:26.994932+00:00","coverUrl":"r6u5ncsafm93cnw8uyya.jpg","content":{"text":"Cycling is a sport that can give you a full body workout, and whether you’re recovering from a long ride or looking to elevate your ability to a new level, yoga can help compliment your days on the bike.\\nBoth indoor and outdoor cycling works your glutes, hamstrings, quads, calves and core muscles. Yoga for cycling focuses on stretching and strengthening those muscles for better performance and faster recovery. \\nKeep in mind, alignment is the most important part of each pose. It’s more beneficial to hold each pose correctly than for a lengthy period of time. So, if you’re just starting out with yoga, take it easy on yourself, pay attention to how your body feels, and work on achieving the right alignment for each posture before you progress to longer holds.\\nThe following are poses you can practice at home in the comfort of your own living room. For extra guidance and support, you can also try working with one of our online instructors at \\nMyYogaTeacher.\\n\\nReady to get started?\\n\\n10 Yoga Poses for Cycling\\n1.Cat-Cow Pose\\n\\nThis simple exercise increases mobility in your spine and torso, and gives your core and lower back muscles a stretch — after miles on the bike it’s a welcome cool down.\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n2. Downward Facing Dog Pose\\n\\nDownward Facing Dog efficiently stretches your calves and hamstrings, lengthening the muscles after long periods of contraction on the bike. It’s also a great position for stretching your lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n3. Bridge Pose\\n\\nThis is a pose that stretches and strengthens your muscles at the same time. While stretching your hips and core, Bridge pose strengthens your knees and quads.\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\n\\n4. Plank Pose\\n\\nCycling requires a strong and healthy core. With regular practice of Plank pose, you’ll help your body endure long hours on the bike with decreased soreness.\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n5. Triangle Pose\\n\\nBecause cycling is so taxing for your legs, there is no such thing as too many leg stretching poses. Triangle stretches your hamstrings, glutes, hips and calves, as well as the sides of your torso.\\nFrom a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.\\n\n\\n6. Seated Forward Fold Pose\\n\\nAnother great pose for deeply stretching your lower back, hamstrings and calves, Seated Forward Fold can also be adjusted if you have particularly tight hamstrings. If it feels too intense, try bending your knees and only lowering your torso halfway down.\\nSit on your mat with your legs extended in front of you and your hands resting on your thighs. As you inhale, open your chest and straighten your spine. On your next exhale, bend at the waist, bringing your chest toward your thighs while maintaining a straight spine. Once you’ve lowered about halfway down, allow your spine to round and continue until your forehead touches your knees. Grasp your feet with your hands or you can hook your index and ring fingers around your big toes. Hold this pose for 1-2 minutes.\\n\n\\n6. Locust Pose\\n\\nThis is another pose that performs double-duty. It stretches your abdominal muscles while strengthening your back and shoulders for better endurance on the bike.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\n\\n7. Sphinx Pose\\n\\nAfter so many hours hunched over the bike, it’s important to practice a few stretches that bend your spine and torso in the opposite direction. Sphinx pose increases your spinal mobility and stretches your abdominal muscles.\\nStart by laying on your mat with your belly facing down. Place your palms on the floor next to you, with your elbows under your shoulders, gently lift your upper body. Your legs should be extended straight back behind you as you hold this pose that resembles the Egyptian Sphinx statue. Open your chest and keep your chin level with the floor, with your gaze facing forward. Hold the pose for 1-2 minutes, or longer if you feel comfortable.\\n\n\\n8. Fixed Angle Pose\\n\\nIf you spend a lot of time on the bike, you might have tight hip abductor muscles. Fixed Angle pose, or commonly known as “Cobbler’s pose” stretches your hips and lower back muscles to relieve sore muscles after long rides.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\n\\n9. Supine Figure Four Pose\\n\\nDo you have sore glutes and hips after your rides? This simple stretch can relieve tight glutes and hip abductors.\\nStart by laying down with your back on the floor with both knees bent. Cross your right ankle over your left knee, resembling the shape of a figure four. Place your left hand around your left knee, and thread your right hand through the opening to clasp your hands together around your knee. Inhale, and as you exhale, pull your left knee toward your chest as far as you feel comfortable, and hold for 30-60 seconds. Repeat on the other side.\\n\n\\n10. Pigeon Pose\\n\\n\nThis pose also deeply stretches your quads and hip abductors. It’s also a great pose to release tension and de-stress.\\nStart in Downward Facing Dog. Lift your left leg up behind you, and swing it forward while lowering yourself to the mat. Your left leg should sit bent in front of you with your shin resting on the mat and your right leg extended behind you. With your palms on the floor at your sides for support, inhale and lift your chest. As you exhale, begin to bend forward, rounding your spine as your lower your torso over your left quad. Lower yourself as far as you feel capable, while keeping your hips squared toward the front of your mat. Once your forehead reaches the mat or an otherwise comfortable location, hold this pose for 2-3 minutes. Repeat on the other side."},"category":[]}],"randomPosts":[{"id":"cldsnnlhguo910ak0c46kn4d6","slug":"myofascial-release-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Myofascial Release Yoga: Improving the Connections Within Your Body ","createdAt":"2023-02-06T10:13:21.404649+00:00","coverUrl":"wnehbrnvnqq7sad7vybp.jpg","content":{"text":"It’s easy to think that symptoms of soreness, stiffness, and lack of mobility in your body is simply an issue solely related to muscles. But there are other factors that can create aches and pains besides muscle tissue. \\nIssues like chronic muscle pain can actually be caused by stuck connective tissue called fascia, which attaches and protects the muscle fibers in your body. When it sticks, it can prevent your muscles from performing properly, leading to pain, rigidity, and decreased mobility.\n\\nFascia Tissue: Explained\\n\\nSo what is fascia, or myofascia tissue exactly? It plays an important function throughout your body, connecting muscle fibers and holding your organs and blood vessels in their proper place. You can think of your fascia tissue like a thin wrapper that’s made of collagen, surrounding your tissues and organs, keeping them safe and sound. There are multiple layers of fascia throughout your body, and there are some layers buried deeply to protect your bones and blood vessels. \\nBasically, fascia is like a second skin, and just like your epidermis, it can become tight, dried-out, and lose elasticity. Periods of inactivity and immobility can cause your fascia tissue to stick or become tight. Surgery, injury, and aging can also create issues with this connective tissue. And when it loses its elasticity, it can make you feel achy, sore, and stiff.\\n\n\\nHealing with Myofascial Release\\n\nIn order to restore the pliability of your fascia tissue, you must ease the tension to prevent this tissue from becoming even tighter and more painful. Doing so can be simple — by improving the flexibility of your body overall, you can also help improve the elasticity of your connective tissue. There are a handful of ways you can unstick or “release” fascia, like acupuncture, massage, or using foam rollers. Each of these methods offer a targeted approach and can help with specific areas.\\nHowever, if you want to make a difference in the fascia tissue throughout your body, yoga may be one of the best tools you can use. Through regular practice, you can not only improve the pliability of your fascia tissue, but you can help maintain this important protective layer so that it doesn’t become rigid or stuck in the future — preventing any further soreness or chronic pain.\\n\n\\nMyofascial Release Yoga\\n\nA myofascial release yoga session will typically include props like foam rollers, blocks, and therapy balls to help relieve tension in the connective tissue throughout your body. Like acupuncture or massage, these props help target specific pressure points in order to assist a myofascial release.\\nBy releasing this connective tissue, you can improve your mobility, encourage proper blood flow, and decrease symptoms of soreness, aching, and chronic pain. Regular practice of myofascial release yoga can also prevent this tissue from drying out, as well as any excess buildup of collagen.\\nMyofascial release yoga is approachable for everyone — from beginners to advanced yogis. And if you’re not feeling particularly flexible due to issues with your fascia tissue, that’s okay. The purpose of this style of yoga is to gently restore pliability and mobility to your connective tissue, joints, and muscles. So it’s important not to overdo it.\\nIf you’re not able to find a yoga class that is specifically geared toward myofascial release, look for yoga that involves deep, gentle stretching — like Yin Yoga. In a typical Yin Yoga class, you’ll hold simple poses for anywhere from three to five minutes, giving your body time to relax into the stretch and release any held tension. \\n\n\\n6 Myofascial Release Yoga Poses\\n\nOf course, you can also work with your fascia tissue at home with your own personal foam roller, yoga blocks, and therapy balls (if you have any on-hand). Along with these tools there are some beneficial yoga postures you can practice on a regular basis to keep your fascia tissue healthy, hydrated, and pliable. Try practicing the poses below several times a week to heal and maintain the elasticity of your connective tissue.\\n\n\\n1. Downward Facing Dog Pose\\n\\nIf you’re feeling soreness in your hamstrings, calves, or lower back, Downward Facing Dog can help relieve tight and restricted tissue in these areas.\n\\nStart in tabletop position, with your hands and knees on your yoga mat. Push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for one minute.\\n\n\\n2. Supine Twist Pose\\n\\n\nFor aching throughout your upper and lower back, spinal twists can help unstick any connective tissue that might be causing problems. For the purpose of staying in the pose for several minutes and relaxing fully into the posture, try performing this Supine Twist on the floor. \\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your knees to your left side while extending your arms outward in a “t” shape. Hold this pose for 2-3 minutes while breathing mindfully. If the pose feels too strenuous to hold for a long period of time, try using a folded under your knees. When you’re ready to switch to the other side, bring your knees back to your chest, and then repeat on your right side.\\n\n\\n3. Thunderbolt Pose\\n\\n\nDo you feel pain or stiffness in your feet? Try practicing Thunderbolt pose with flexed feet to encourage an impactful release. Performing this pose in this way can also help with plantar fasciitis.\n\\nStart by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.\\n\n\\n4. Camel Pose\\n\\n\nNow that you’ve released the fascia along the backs of your legs, your feet, and your upper and lower back, it’s time to ease tension on the front side of your body. Camel pose targets your abdomen, spine, neck, and the fronts of your shoulders.\n\\nStart by kneeling in the center of your mat. Rest your hands on your knees and place the tops of your feet flat on the mat, and sit with a straight spine. With your knees still on the ground, raise your body up and engage your core. Place your hands on your hips and lift your upper chest and shoulders until your face is pointed toward the ceiling. Extend your arms one by one behind you so that you can grab your heels with your hands and continue to lean backward. Only lean as far back as you feel comfortable, and hold this position for 3 to 5 breaths. To safely exit this pose, release your hands from your heels and place them on your lower back for support as you slowly raise yourself back up.\\n\n\\n5. Cat Cow Pose\\n\\n\n\\nThis simple pose helps restore mobility and pliability to the fascia tissue throughout your upper body, and improves the flexibility of your spine.\\nFrom your hands and knees, gently arch your back and lift your face to look up as you inhale. Then, as you exhale, curl your spine and turn your face down to look toward your naval. Repeat this movement at least 10 times in a fluid motion.\\n\n\\n6. Extended Side Angle Pose\\n\\nExtended Side Angle helps release fascia tissue around your hips and the sides of your torso, while improving shoulder mobility.\\nBegin in Mountain pose. Step your left foot forward and turn it 90 degrees. Ground your right foot and turn it slightly inward, and hold your arms out in a “T” shape. Bend your left knee to a 90-degree angle with your left thigh parallel to the floor. Lean toward your left knee by hinging forward at the hips, bringing your left arm to the floor. If you’re unable to reach the floor, you can use a yoga block for support. Lift your right arm and extend it above your right ear, so that your body resembles a straight line from your right ankle to the tips of your right fingers. Breath and hold this pose for 30-60 seconds. Repeat on the other side.\\n"}},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Ritesh Bhatt","teacherMytSlug":"ritesh-1","pictureUrl":"ritesh.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":"ckufqnxdkykgn0b80viodhf9h","slug":"yoga-for-runners","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Runners: How Yoga Helps Runners Perform Better","createdAt":"2021-10-06T16:42:11.672793+00:00","coverUrl":"dgbpmcwawhsmhokutnzw.jpg","content":{"text":"Runners are a whole community of people. They are focused, consistent, resilient, and committed to their craft.\\nThey also tend to succumb to a whole host of physical issues specific to runners. Kind of like how tennis players often get tennis elbow (aka tendonitis) or sprained ankles from their constant change of direction, runners get shin splints, runner’s knee, plantar fasciitis, and their own set of ankle injuries.\\nIt’s no surprise to us that yoga for runners is a thing and that runners can seriously benefit from a regular yoga practice.\\nBut yoga might be a new concept to a lot of runners out there.\\nNot necessarily new in the sense they’ve never heard of it, but new in the way they’ve never thought about trying it out as a part of their training and recovery.\\nSo we wanted to discuss how yoga helps runners perform better, prevents injury, and helps their body recover.\\nIf you haven’t checked out MyYogaTeacher yet, we’d love to have you! With a continuously grown variety of classes, we’re confident that there’s a perfect class or two...or three out there for you! \\nYou can get your 2-week free trial here and take as many or as few as you want!\\n\\nYoga for core strength\\nWe’ve talked about it. You’ve talked about it. Virtually every trainer in every possible sport has talked about it. \\nCore strength.\\nAnd what is one huge benefit of yoga? A stronger core, of course!\\nFor runners, having a strong core means better torso stability when they’re running. Core strength allows a runner’s hips, pelvis, and lower back to work together seamlessly. Smoother operation of those areas means less lower back pain and fewer lower back injuries. Having a stronger core also means runners recover from missteps or loss in balance better, which may also help to prevent ankle and foot injuries!\\nPower yoga and vinyasa yoga are awesome choices for runners who are looking to improve their core strength and underused muscles.\\nBreathwork for runners: Yogic breathing\\nRunners are very focused on getting plenty of oxygen when they run. It’s a good thing, right? Right.\\nOne of the benefits of yoga for runners is that their lung function improves! Yogic breathing not only teaches runners how to breathe better, more steadily, and with more control while they’re running, it actually increases their lung capacity and strengthens the breathing muscles.\\nAnd since all yoga practices include some form of breathwork, runners benefit from yoga in an organic way.\\nYoga for runners: Flexibility\\nWe’ve mentioned this briefly in another article you’re welcome to check out titled \\nYoga for Athletes: 5 Reasons Yoga Should Be Included in Athletic Training.\\n\\nFlexibility for runners is important for keeping their overused muscles stretched out. Runners notoriously have tight hamstrings, hips, glutes, and quads. Tightness in these areas, in the long term, can cause postural problems, back pain, foot pain, and a rotated pelvis.\\nThis is where taking a yoga class for runners specifically helps them. Becoming more flexible will help their majorly used muscle groups recover while also helping to prevent injury during their runs and in their future.\\nYoga helps runners recover\\nOne of the most underused training tools in existence is...time. Recovery time, that is.\\nRecreational and hardcore athletes alike don’t spend enough time letting their bodies recover, much less use yoga as a recovery tool.\\nThe truth is yoga is the perfect recovery activity for runners. While a yoga class for runners is particularly helpful, any yoga class that involves passive stretching, such as yin yoga, will help runners release tension and relieve soreness in their muscles.\\nStretching also restores range of motion so runners can perform better after yoga.\\nBetter balance for runners\\nBalance for runners is important, particularly for trail runners, who often don’t run on an even or paved surface. Losing balance is an easy way to sprain or break ankles, incur foot injuries, and even fall, causing other injuries as well.\\nRunners who practice yoga reap more benefits than just the obvious ones. Balancing poses strengthen all the tiny muscles in the ankles and feet, which helps runners maintain their balance on uneven surfaces or regain it with more ease if they do lose it.\\nYoga poses such as tree pose, crescent lunge, extended hand-to-big-toe pose, eagle pose, high lunge, and chair pose are great yoga poses for runners to practice to help with balance.\\nPerfect yoga poses for runners\\nIf you’re a runner, we get that you may be busy or not all that comfortable participating in a yoga class (yet). So we want you to have some specific yoga poses for runners to  use before and/or after your daily run. \\nButterfly pose\\n\\n\\n\n\\nHalf pigeon pose\\n\\n\\n\n\\nHappy baby pose\\n\\n\\n\n\\nDownward facing dog pose\\n\\n\\n\n\\nLizard pose\\n\\n\\n\n\\nForward fold\\n\\n\\n\n\\nToes pose\\n\\n\n\\nQuad stretch\\n\\nWe recommend holding each pose for 1-5 minutes on each side, and be sure to come out of each pose slowly. Only stretch so far as you don’t suffer. A bit of discomfort is ok, but if there is serious pain, back off on how far you’re stretching or release the stretch completely. You will feel the difference in your muscles immediately after this series of yoga poses for runners!\\nAre you a runner or a walker? We’d love to see you on the mat here at \\nMyYogaTeacher\\n! There are many classes offered that will improve your performance, help your body recover, and help you prevent injuries common for runners. Not to mention all the other benefits that everyone gets from practicing yoga! \\nGet your free 2-week trial membership here\\n and try any of the amazing group yoga classes taught by expert, highly experienced yoga instructors from the birthplace of yoga, India. \\nSee you there!\\n\\n"}}],"relatedPosts":[],"blogContent":{"id":"clecs111v4qvx0bk93d35zsqd","slug":"yoga-for-plantar-fasciitis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Best Yoga Poses for Plantar Fasciitis (Step-by-Step Guide)","createdAt":"2023-02-20T12:11:10.094708+00:00","updatedAt":"2023-02-27T09:08:10.506638+00:00","coverUrl":"mrchmjavj8jqoi8xuv2d.jpg","seoDescription":"Plantar fasciitis is a painful condition that can affect one or both of your feet. Yoga can help reduce pain and inflammation and aid in the healing process.","content":{"text":"Got a pain in your foot? Chronic pain is never a good feeling, particularly when it occurs at the foundation of your whole body — in your feet. And plantar fasciitis is one of the more pesky circumstances of chronic pain, since it most often afflicts people who spend a lot of time on their feet. \\nPlantar fasciitis is caused by inflammation of the tissue that connects your heel with the rest of your foot\\n. It’s common among long-distance runners, dancers, or any other kind of athlete participating in sports that impact the bottom of your feet. Symptoms usually include persistent pain and stiffness, and healing this condition typically requires lots of rest, anti-inflammatories (such as NSAIDs like Ibuprofen and Aspirin) and compression. In some cases, healing may require surgery.\\nIt can take quite a bit of time to recover from plantar fasciitis but most patients heal within a year of onset. But if you’re the type of person who loves to stay active and play sports, that kind of recovery time can feel like an eternity. But there’s good news — you can help your body heal through a combination of the above treatments and other techniques like massage, RICE (rest, ice, compression, elevation), shoe inserts, and you guessed it — yoga.\n\\nPracticing Yoga for Plantar Fasciitis\\nStretching your feet and legs can help relieve pain from plantar fasciitis by lowering inflammation, increasing flexibility, and bringing your feet into a more neutral position. However, it’s important to note that while yoga can help with plantar fasciitis, it can also make it worse if practiced incorrectly. Overstretching can cause the tissue in your heel to tear and become even more painful, lengthening your recovery time and doing more harm than good.\\nThat’s why it’s a good idea to speak with your doctor if you’re thinking about practicing yoga for plantar fasciitis, and work with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can book a private, 1-on-1 session with a yoga teacher who can structure a course for your specific condition. If you’re practicing yoga on your own, there are few things you should know before you get started.\\nIf at any time a posture causes increased pain or discomfort, stop practicing the pose immediately and take a break.\\nPay attention to the alignment of your feet and knees. Avoid standing on the edges of your feet or allowing your knees to bow outward or inward. \\nYoga is not a quick fix. Regular practice over time will help heal the condition, but yoga alone is not a cure.\\nKeep it simple. Start with easy poses that gently stretch your feet and calves. Try not to overdo it and remember to be patient with yourself during the process.\\n\\n5 Best Yoga Poses for Plantar Fasciitis\\nAre you ready to get started? If you’ve been cleared by your doctor and you’re just starting on your yoga healing journey, you can try some or all of the poses below to improve your flexibility and reduce pain. Each pose stretches your feet, calves, and connective tissue to release tension and help your body heal.\\n\n\\n1. Mountain pose\\n\\nWhile it may seem deceptively simple, Mountain pose is an integral posture for realigning your knees and feet.\\nStand with your feet hip distance apart, with your spine straight and your gaze facing forward. Pay attention to the soles of your feet — are they firmly planted on the floor? Are you placing your weight unevenly on the outsides or insides of your feet? Concentrate on aligning your knees directly over your ankles, and grounding all four corners of feet into the floor. Breathe and maintain this position for 1-2 minutes.\\n\n2. Downward Facing Dog Pose\\n\\nThis is one of the best poses for stretching your heels, calves and hamstrings. If your legs and feet are particularly tight, make sure to bend your knees and allow yourself to ease into this pose.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n \\n3. Standing Forward Fold Pose\\n\\nLike Downward Facing Dog, this pose lengthens your calves and stretches the muscles and ligaments in your ankles and heels.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Toe Squat Pose\\n\\nThis pose directly stretches the muscles and tissue in your feet, but should be approached with caution. Start gently and slowly work your way into the stretch. Be careful not to overdo it, and if you feel any pain or discomfort stop and take a break.\\nStart by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.\\n\n\\n5. Legs Up The Wall Pose\\n\\nAlong with stretching your legs and feet, it’s important to also lower the inflammation in your heels so that your fascia tissue can heal. Legs Up The Wall is a relaxing pose that calms your mind and body, and helps reduce inflammation. It can also bring some much-needed relief from chronic plantar fasciitis pain.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.","html":"<p>Got a pain in your foot? Chronic pain is never a good feeling, particularly when it occurs at the foundation of your whole body — in your feet. And plantar fasciitis is one of the more pesky circumstances of chronic pain, since it most often afflicts people who spend a lot of time on their feet. </p><p><strong>Plantar fasciitis is caused by inflammation of the tissue that connects your heel with the rest of your foot</strong>. It’s common among long-distance runners, dancers, or any other kind of athlete participating in sports that impact the bottom of your feet. Symptoms usually include persistent pain and stiffness, and healing this condition typically requires lots of rest, anti-inflammatories (such as NSAIDs like Ibuprofen and Aspirin) and compression. In some cases, healing may require surgery.</p><p>It can take quite a bit of time to recover from plantar fasciitis but most patients heal within a year of onset. But if you’re the type of person who loves to stay active and play sports, that kind of recovery time can feel like an eternity. But there’s good news — you can help your body heal through a combination of the above treatments and other techniques like massage, RICE (rest, ice, compression, elevation), shoe inserts, and you guessed it — yoga.<br></p><h1><strong>Practicing Yoga for Plantar Fasciitis</strong></h1><p>Stretching your feet and legs can help relieve pain from plantar fasciitis by lowering inflammation, increasing flexibility, and bringing your feet into a more neutral position. However, it’s important to note that while yoga can help with plantar fasciitis, it can also make it worse if practiced incorrectly. Overstretching can cause the tissue in your heel to tear and become even more painful, lengthening your recovery time and doing more harm than good.</p><p>That’s why it’s a good idea to speak with your doctor if you’re thinking about practicing yoga for plantar fasciitis, and work with a certified yoga instructor. At <a target='_blank' title=\"https://myyogateacher.com\" href=\"https://myyogateacher.com\"><u>MyYogaTeacher</u></a>, you can book a private, 1-on-1 session with a yoga teacher who can structure a course for your specific condition. If you’re practicing yoga on your own, there are few things you should know before you get started.</p><ul><li><div><p>If at any time a posture causes increased pain or discomfort, stop practicing the pose immediately and take a break.</p></div></li><li><div><p>Pay attention to the alignment of your feet and knees. Avoid standing on the edges of your feet or allowing your knees to bow outward or inward. </p></div></li><li><div><p>Yoga is not a quick fix. Regular practice over time will help heal the condition, but yoga alone is not a cure.</p></div></li><li><div><p>Keep it simple. Start with easy poses that gently stretch your feet and calves. Try not to overdo it and remember to be patient with yourself during the process.</p></div></li></ul><p></p><h1><strong>5 Best Yoga Poses for Plantar Fasciitis</strong></h1><p>Are you ready to get started? If you’ve been cleared by your doctor and you’re just starting on your yoga healing journey, you can try some or all of the poses below to improve your flexibility and reduce pain. Each pose stretches your feet, calves, and connective tissue to release tension and help your body heal.</p><p><br></p><h1>1. Mountain pose</h1><img src=\"https://media.graphassets.com/resize=width:4000,height:6000/8oipFh9kTQqkkWUz6CRR\" alt=\"Mountain Pose\" title=\"pexels-marta-wave-6453460.jpg\" width=\"4000\" height=\"6000\" /><p>While it may seem deceptively simple, Mountain pose is an integral posture for realigning your knees and feet.</p><p>Stand with your feet hip distance apart, with your spine straight and your gaze facing forward. Pay attention to the soles of your feet — are they firmly planted on the floor? Are you placing your weight unevenly on the outsides or insides of your feet? Concentrate on aligning your knees directly over your ankles, and grounding all four corners of feet into the floor. Breathe and maintain this position for 1-2 minutes.</p><h1><br>2. Downward Facing Dog Pose</h1><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/8ZVdR0B2RCGDQuRROKnf\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>This is one of the best poses for stretching your heels, calves and hamstrings. If your legs and feet are particularly tight, make sure to bend your knees and allow yourself to ease into this pose.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p> </p><h1>3. Standing Forward Fold Pose</h1><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Like Downward Facing Dog, this pose lengthens your calves and stretches the muscles and ligaments in your ankles and heels.</p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p><br></p><h1>4. Toe Squat Pose</h1><img src=\"https://media.graphassets.com/resize=width:812,height:616/BhaRZHHQhaxh7rUCVQpH\" alt=\"Toe Squat Pose\" title=\"Screenshot 2023-02-20 at 5.35.41 PM.png\" width=\"812\" height=\"616\" /><p>This pose directly stretches the muscles and tissue in your feet, but should be approached with caution. Start gently and slowly work your way into the stretch. Be careful not to overdo it, and if you feel any pain or discomfort stop and take a break.</p><p>Start by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.</p><p><br></p><h1>5. Legs Up The Wall Pose</h1><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><p>Along with stretching your legs and feet, it’s important to also lower the inflammation in your heels so that your fascia tissue can heal. Legs Up The Wall is a relaxing pose that calms your mind and body, and helps reduce inflammation. It can also bring some much-needed relief from chronic plantar fasciitis pain.</p><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p>"},"category":["yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Got a pain in your foot? Chronic pain is never a good feeling, particularly when it occurs at the foundation of your whole body — in your feet. And plantar fasciitis is one of the more pesky circumstances of chronic pain, since it most often afflicts people who spend a lot of time on their feet. </p><p><strong>Plantar fasciitis is caused by inflammation of the tissue that connects your heel with the rest of your foot</strong>. It’s common among long-distance runners, dancers, or any other kind of athlete participating in sports that impact the bottom of your feet. Symptoms usually include persistent pain and stiffness, and healing this condition typically requires lots of rest, anti-inflammatories (such as NSAIDs like Ibuprofen and Aspirin) and compression. In some cases, healing may require surgery.</p><p>It can take quite a bit of time to recover from plantar fasciitis but most patients heal within a year of onset. But if you’re the type of person who loves to stay active and play sports, that kind of recovery time can feel like an eternity. But there’s good news — you can help your body heal through a combination of the above treatments and other techniques like massage, RICE (rest, ice, compression, elevation), shoe inserts, and you guessed it — yoga.<br></p><h1><strong>Practicing Yoga for Plantar Fasciitis</strong></h1><p>Stretching your feet and legs can help relieve pain from plantar fasciitis by lowering inflammation, increasing flexibility, and bringing your feet into a more neutral position. However, it’s important to note that while yoga can help with plantar fasciitis, it can also make it worse if practiced incorrectly. Overstretching can cause the tissue in your heel to tear and become even more painful, lengthening your recovery time and doing more harm than good.</p><p>That’s why it’s a good idea to speak with your doctor if you’re thinking about practicing yoga for plantar fasciitis, and work with a certified yoga instructor. At <a target='_blank' title=\"https://myyogateacher.com\" href=\"https://myyogateacher.com\"><u>MyYogaTeacher</u></a>, you can book a private, 1-on-1 session with a yoga teacher who can structure a course for your specific condition. If you’re practicing yoga on your own, there are few things you should know before you get started.</p><ul><li><div><p>If at any time a posture causes increased pain or discomfort, stop practicing the pose immediately and take a break.</p></div></li><li><div><p>Pay attention to the alignment of your feet and knees. Avoid standing on the edges of your feet or allowing your knees to bow outward or inward. </p></div></li><li><div><p>Yoga is not a quick fix. Regular practice over time will help heal the condition, but yoga alone is not a cure.</p></div></li><li><div><p>Keep it simple. Start with easy poses that gently stretch your feet and calves. Try not to overdo it and remember to be patient with yourself during the process.</p></div></li></ul><p></p><h1><strong>5 Best Yoga Poses for Plantar Fasciitis</strong></h1><p>Are you ready to get started? If you’ve been cleared by your doctor and you’re just starting on your yoga healing journey, you can try some or all of the poses below to improve your flexibility and reduce pain. Each pose stretches your feet, calves, and connective tissue to release tension and help your body heal.</p><p><br></p><h1>1. Mountain pose</h1>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:4000,height:6000/8oipFh9kTQqkkWUz6CRR\" \n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:4000,height:6000/8oipFh9kTQqkkWUz6CRR\"\n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:4000,height:6000/8oipFh9kTQqkkWUz6CRR\"\n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>While it may seem deceptively simple, Mountain pose is an integral posture for realigning your knees and feet.</p><p>Stand with your feet hip distance apart, with your spine straight and your gaze facing forward. Pay attention to the soles of your feet — are they firmly planted on the floor? Are you placing your weight unevenly on the outsides or insides of your feet? Concentrate on aligning your knees directly over your ankles, and grounding all four corners of feet into the floor. Breathe and maintain this position for 1-2 minutes.</p><h1><br>2. Downward Facing Dog Pose</h1>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/8ZVdR0B2RCGDQuRROKnf\" \n                alt=\"Downward Facing Dog Pose\"\n                title=\"Downward Facing Dog Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/8ZVdR0B2RCGDQuRROKnf\"\n                alt=\"Downward Facing Dog Pose\"\n                title=\"Downward Facing Dog Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/8ZVdR0B2RCGDQuRROKnf\"\n                alt=\"Downward Facing Dog Pose\"\n                title=\"Downward Facing Dog Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>This is one of the best poses for stretching your heels, calves and hamstrings. If your legs and feet are particularly tight, make sure to bend your knees and allow yourself to ease into this pose.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p> </p><h1>3. Standing Forward Fold Pose</h1>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" \n                alt=\"Standing Forward Fold Pose\"\n                title=\"Standing Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\"\n                alt=\"Standing Forward Fold Pose\"\n                title=\"Standing Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\"\n                alt=\"Standing Forward Fold Pose\"\n                title=\"Standing Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Like Downward Facing Dog, this pose lengthens your calves and stretches the muscles and ligaments in your ankles and heels.</p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p><br></p><h1>4. Toe Squat Pose</h1>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:812,height:616/BhaRZHHQhaxh7rUCVQpH\" \n                alt=\"Toe Squat Pose\"\n                title=\"Toe Squat Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:812,height:616/BhaRZHHQhaxh7rUCVQpH\"\n                alt=\"Toe Squat Pose\"\n                title=\"Toe Squat Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:812,height:616/BhaRZHHQhaxh7rUCVQpH\"\n                alt=\"Toe Squat Pose\"\n                title=\"Toe Squat Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>This pose directly stretches the muscles and tissue in your feet, but should be approached with caution. Start gently and slowly work your way into the stretch. Be careful not to overdo it, and if you feel any pain or discomfort stop and take a break.</p><p>Start by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.</p><p><br></p><h1>5. Legs Up The Wall Pose</h1>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" \n                alt=\"Legs Up The Wall Pose\"\n                title=\"Legs Up The Wall Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\"\n                alt=\"Legs Up The Wall Pose\"\n                title=\"Legs Up The Wall Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\"\n                alt=\"Legs Up The Wall Pose\"\n                title=\"Legs Up The Wall Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Along with stretching your legs and feet, it’s important to also lower the inflammation in your heels so that your fascia tissue can heal. Legs Up The Wall is a relaxing pose that calms your mind and body, and helps reduce inflammation. It can also bring some much-needed relief from chronic plantar fasciitis pain.</p><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-plantar-fasciitis","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-plantar-fasciitis","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. 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Yoga can help reduce pain and inflammation and aid in the healing process.","content":{"text":"Got a pain in your foot? Chronic pain is never a good feeling, particularly when it occurs at the foundation of your whole body — in your feet. And plantar fasciitis is one of the more pesky circumstances of chronic pain, since it most often afflicts people who spend a lot of time on their feet. \\nPlantar fasciitis is caused by inflammation of the tissue that connects your heel with the rest of your foot\\n. It’s common among long-distance runners, dancers, or any other kind of athlete participating in sports that impact the bottom of your feet. Symptoms usually include persistent pain and stiffness, and healing this condition typically requires lots of rest, anti-inflammatories (such as NSAIDs like Ibuprofen and Aspirin) and compression. In some cases, healing may require surgery.\\nIt can take quite a bit of time to recover from plantar fasciitis but most patients heal within a year of onset. But if you’re the type of person who loves to stay active and play sports, that kind of recovery time can feel like an eternity. But there’s good news — you can help your body heal through a combination of the above treatments and other techniques like massage, RICE (rest, ice, compression, elevation), shoe inserts, and you guessed it — yoga.\n\\nPracticing Yoga for Plantar Fasciitis\\nStretching your feet and legs can help relieve pain from plantar fasciitis by lowering inflammation, increasing flexibility, and bringing your feet into a more neutral position. However, it’s important to note that while yoga can help with plantar fasciitis, it can also make it worse if practiced incorrectly. Overstretching can cause the tissue in your heel to tear and become even more painful, lengthening your recovery time and doing more harm than good.\\nThat’s why it’s a good idea to speak with your doctor if you’re thinking about practicing yoga for plantar fasciitis, and work with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can book a private, 1-on-1 session with a yoga teacher who can structure a course for your specific condition. If you’re practicing yoga on your own, there are few things you should know before you get started.\\nIf at any time a posture causes increased pain or discomfort, stop practicing the pose immediately and take a break.\\nPay attention to the alignment of your feet and knees. Avoid standing on the edges of your feet or allowing your knees to bow outward or inward. \\nYoga is not a quick fix. Regular practice over time will help heal the condition, but yoga alone is not a cure.\\nKeep it simple. Start with easy poses that gently stretch your feet and calves. Try not to overdo it and remember to be patient with yourself during the process.\\n\\n5 Best Yoga Poses for Plantar Fasciitis\\nAre you ready to get started? If you’ve been cleared by your doctor and you’re just starting on your yoga healing journey, you can try some or all of the poses below to improve your flexibility and reduce pain. Each pose stretches your feet, calves, and connective tissue to release tension and help your body heal.\\n\n\\n1. Mountain pose\\n\\nWhile it may seem deceptively simple, Mountain pose is an integral posture for realigning your knees and feet.\\nStand with your feet hip distance apart, with your spine straight and your gaze facing forward. Pay attention to the soles of your feet — are they firmly planted on the floor? Are you placing your weight unevenly on the outsides or insides of your feet? Concentrate on aligning your knees directly over your ankles, and grounding all four corners of feet into the floor. Breathe and maintain this position for 1-2 minutes.\\n\n2. Downward Facing Dog Pose\\n\\nThis is one of the best poses for stretching your heels, calves and hamstrings. If your legs and feet are particularly tight, make sure to bend your knees and allow yourself to ease into this pose.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n \\n3. Standing Forward Fold Pose\\n\\nLike Downward Facing Dog, this pose lengthens your calves and stretches the muscles and ligaments in your ankles and heels.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Toe Squat Pose\\n\\nThis pose directly stretches the muscles and tissue in your feet, but should be approached with caution. Start gently and slowly work your way into the stretch. Be careful not to overdo it, and if you feel any pain or discomfort stop and take a break.\\nStart by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.\\n\n\\n5. Legs Up The Wall Pose\\n\\nAlong with stretching your legs and feet, it’s important to also lower the inflammation in your heels so that your fascia tissue can heal. Legs Up The Wall is a relaxing pose that calms your mind and body, and helps reduce inflammation. It can also bring some much-needed relief from chronic plantar fasciitis pain.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.","html":"<p>Got a pain in your foot? Chronic pain is never a good feeling, particularly when it occurs at the foundation of your whole body — in your feet. And plantar fasciitis is one of the more pesky circumstances of chronic pain, since it most often afflicts people who spend a lot of time on their feet. </p><p><strong>Plantar fasciitis is caused by inflammation of the tissue that connects your heel with the rest of your foot</strong>. It’s common among long-distance runners, dancers, or any other kind of athlete participating in sports that impact the bottom of your feet. Symptoms usually include persistent pain and stiffness, and healing this condition typically requires lots of rest, anti-inflammatories (such as NSAIDs like Ibuprofen and Aspirin) and compression. In some cases, healing may require surgery.</p><p>It can take quite a bit of time to recover from plantar fasciitis but most patients heal within a year of onset. But if you’re the type of person who loves to stay active and play sports, that kind of recovery time can feel like an eternity. But there’s good news — you can help your body heal through a combination of the above treatments and other techniques like massage, RICE (rest, ice, compression, elevation), shoe inserts, and you guessed it — yoga.<br></p><h1><strong>Practicing Yoga for Plantar Fasciitis</strong></h1><p>Stretching your feet and legs can help relieve pain from plantar fasciitis by lowering inflammation, increasing flexibility, and bringing your feet into a more neutral position. However, it’s important to note that while yoga can help with plantar fasciitis, it can also make it worse if practiced incorrectly. Overstretching can cause the tissue in your heel to tear and become even more painful, lengthening your recovery time and doing more harm than good.</p><p>That’s why it’s a good idea to speak with your doctor if you’re thinking about practicing yoga for plantar fasciitis, and work with a certified yoga instructor. At <a target='_blank' title=\"https://myyogateacher.com\" href=\"https://myyogateacher.com\"><u>MyYogaTeacher</u></a>, you can book a private, 1-on-1 session with a yoga teacher who can structure a course for your specific condition. If you’re practicing yoga on your own, there are few things you should know before you get started.</p><ul><li><div><p>If at any time a posture causes increased pain or discomfort, stop practicing the pose immediately and take a break.</p></div></li><li><div><p>Pay attention to the alignment of your feet and knees. Avoid standing on the edges of your feet or allowing your knees to bow outward or inward. </p></div></li><li><div><p>Yoga is not a quick fix. Regular practice over time will help heal the condition, but yoga alone is not a cure.</p></div></li><li><div><p>Keep it simple. Start with easy poses that gently stretch your feet and calves. Try not to overdo it and remember to be patient with yourself during the process.</p></div></li></ul><p></p><h1><strong>5 Best Yoga Poses for Plantar Fasciitis</strong></h1><p>Are you ready to get started? If you’ve been cleared by your doctor and you’re just starting on your yoga healing journey, you can try some or all of the poses below to improve your flexibility and reduce pain. Each pose stretches your feet, calves, and connective tissue to release tension and help your body heal.</p><p><br></p><h1>1. Mountain pose</h1><img src=\"https://media.graphassets.com/resize=width:4000,height:6000/8oipFh9kTQqkkWUz6CRR\" alt=\"Mountain Pose\" title=\"pexels-marta-wave-6453460.jpg\" width=\"4000\" height=\"6000\" /><p>While it may seem deceptively simple, Mountain pose is an integral posture for realigning your knees and feet.</p><p>Stand with your feet hip distance apart, with your spine straight and your gaze facing forward. Pay attention to the soles of your feet — are they firmly planted on the floor? Are you placing your weight unevenly on the outsides or insides of your feet? Concentrate on aligning your knees directly over your ankles, and grounding all four corners of feet into the floor. Breathe and maintain this position for 1-2 minutes.</p><h1><br>2. Downward Facing Dog Pose</h1><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/8ZVdR0B2RCGDQuRROKnf\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>This is one of the best poses for stretching your heels, calves and hamstrings. If your legs and feet are particularly tight, make sure to bend your knees and allow yourself to ease into this pose.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p> </p><h1>3. Standing Forward Fold Pose</h1><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Like Downward Facing Dog, this pose lengthens your calves and stretches the muscles and ligaments in your ankles and heels.</p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p><br></p><h1>4. Toe Squat Pose</h1><img src=\"https://media.graphassets.com/resize=width:812,height:616/BhaRZHHQhaxh7rUCVQpH\" alt=\"Toe Squat Pose\" title=\"Screenshot 2023-02-20 at 5.35.41 PM.png\" width=\"812\" height=\"616\" /><p>This pose directly stretches the muscles and tissue in your feet, but should be approached with caution. Start gently and slowly work your way into the stretch. Be careful not to overdo it, and if you feel any pain or discomfort stop and take a break.</p><p>Start by sitting on your knees in Thunderbolt pose, with your hands resting comfortably on your thighs. Next, shift your weight forward for just a moment while you tuck all 10 of your toes under. Slowly lean back so that your buttocks are rested on your heels, gently applying pressure to the balls of your feet. If this feels uncomfortable or too painful, you can use a folded blanket positioned under your knees for added support. Hold the pose for several breaths or longer if you can.</p><p><br></p><h1>5. Legs Up The Wall Pose</h1><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><p>Along with stretching your legs and feet, it’s important to also lower the inflammation in your heels so that your fascia tissue can heal. Legs Up The Wall is a relaxing pose that calms your mind and body, and helps reduce inflammation. It can also bring some much-needed relief from chronic plantar fasciitis pain.</p><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p>"},"category":["yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}