5 Yoga Moves For Post Nasal Drip Relief
You’ve probably experienced post nasal drip.
Even if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems.
The sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?
Yep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.
Post nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.
You guessed it! Yoga! Yoga and yogic breathing is great for relief of post nasal drip
This is why I really wanted to start my class, Therapeutic Yoga for Asthma and Sinus on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.
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Let’s talk about how yoga helps with post nasal drip and sinus issues.
Where does post nasal drip come from?
Believe it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.
If you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.
Here are a few reasons your body may be producing too much mucus, resulting in your discomfort.
>> Sinus infections
>> Allergies
>> Common Cold
>> Cold temperatures
>> Dry air
>> Hormonal changes
>> Certain foods
>> Chemical irritants
These are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on My Yoga Teacher !
5 Yoga poses to relieve post nasal drainage
We cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class!
Yoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.
1. Downward Facing Dog
Poses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid.
2. Bridge Pose
Bridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.
3. Fish Pose
This is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.
4. Camel Pose
This is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.
5. Child's Pose
The importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.
While yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.
Yogic breathing for post nasal drip and sinus issues
This may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.
If you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but alternate nostril breathing is the best thing for you!
We’ve talked about alternate nostril breathing (also called Nadi Shodhana) before in How Yogic Breathing Helps Asthmatics, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!
If you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.
>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.
>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)
>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.
>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.
>> Inhale through the nostril you just released your last breath from and repeat this process.
Be sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.
This yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!
If you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, Therapeutic Yoga for Asthma and Sinus! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!
My Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India!
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{"slug":"yoga-for-postnasal-drip","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\nA prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n \\nTake a bath :\n\nTaking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n\\n\\nAyurveda for Pregnancy :\\n\n\nThis week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized. If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\nPrefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n online group classes\\n for every type of yoga at\\n MyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"cl60y1ikp2srx0ak63fnq2txk","slug":"7-days-of-relaxation","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Celebrating National Relaxation Day With MyYogaTeacher: Free 7 Days of Relaxation Event","createdAt":"2022-07-25T16:08:37.667528+00:00","coverUrl":"i9lswae7b72hwhv8bjas.png","content":{"text":"August 12-18\\nKeep reading to learn more and sign up for some very special sessions!\\nThe pandemic, politics, climate change, a recession and inflation…these things do not have to define your mental and emotional status! You \\ncan\\n experience deep relaxation in the midst of stress and chaos.\\nWe've put together an entire schedule of classes dedicated to helping you relax deeply, no matter what's going on at home, at work, or in the world.\\nIf you were more relaxed, more calm, more present – what would your home life look like? What would your work life look like? Now do you think it's worth carving out a few hours for yourself, to relax, to connect with WHY you do what you do? (ie. the love you feel for these people in your life)\\n[CTA-DEFAULT]\\nThis event is completely free. It starts on August 12 and goes through to August 18th.\\nNote\\n: If you signed up for a free trial more than two weeks ago, your free access is probably gone. No worries, if you want to attend any of the sessions - send an email to care@myyogateacher.com and say “Please restart my trial so I can join the Relaxation Day event!” And, as always with MyYogaTeacher, these sessions are all live, interactive, and online. So you can learn from master yogis, in India, from the comfort of your home!\\n\\nAnd yes, we are going to keep many of these relaxation sessions going even after the free event ends. So if you're a member and you're reading this, you get to continue to soak up the mellow vibes.\\nBring your friends and family!\\nYou're welcome to invite your family members, friends, or anyone you think could benefit from a little stress relief. In fact, we encourage you to do this with your entire family! Imagine what your household would look like if everyone was a little more at ease, peaceful, and patient.\\nThere are 23 classes being offered for this event (a lot, right?!). Including our very special featured class with the amazing Dr. Savitha Kootil!\\nBreathing Life Back Into Your Mental and Emotional Wellbeing with Dr. Savitha Kootil\\nDr. Kootil takes a holistic approach to health. She offers patients, and those feeling anxiety and stress, various breathing, meditation, and mindfulness tips that are grounded in yoga philosophy. “I tell patients that yoga is not just a physical practice with difficult poses, but also a mental practice that can help with breathing, posture, and feeling better emotionally,” says Dr. Kootil. Her webinar “Breathing Life Back Into Your Mental & Emotional Wellbeing” will address how people can take control of their emotions and thoughts which are making them feel angry, depressed, helpless, inert, sad, or scared. \\nClick here to find out more or book this session\\n\\n\\n\\n \\nClick here to see a zoomed in version of the schedule\\n\\n\\nPartner Tantra Yoga (Building Your Relationship in New Light) with Niyata and Bodhi\\nPeople practice couple/partner tantra to feel connected to their partner on a higher level. Strengthens relations. Tantric techniques involve the five senses and their intimate understanding, which leads to new discoveries about yourself and the person you are practicing with.Tantric yoga demands your full focus, which will allow you to connect and reflect. \\nClick here to find out more or book this session\\n\\nBhakti Yoga (Bhajan,Kirtan and Mantra Chanting) with Niyata\\nThis practice has been found to provide a number of physical and mental health benefits, such as increased energy and stamina, reduced anxiety, stress, and depression, as well as improved sleep quality, enhanced self-esteem and self worth. It improves overall psychological well being. \\nClick here to find out more or book this session\\n\\nLove and Kindness Meditation (Metta Meditation) with Preeti\\nLoving-kindness meditation or ‘Metta’ meditation is an ultimate form of generous and selfless love towards ourselves and others.It is the simplest meditation. You will become more self-accepting than ever andl feel a deep sense of emotional strength that balances your thoughts and actions. \\nClick here to find out more or book this session\\n\\nMeditation For Sleep - Golden Light Meditation with Preeti\\nThis is a simple method of transforming your energy and leading to a deep state of rest. If you are seeking restful sleep and refreshed mornings, this is the perfect class for you. \\nClick here to find out more or book this session\\n\\nLaughter Yoga (Hasyayoga) with Sujit\\nLaughter yoga helps to ease anxiety and helps with depression ... simply by allowing you to stay in the present moment. These exercises are value based, playful and Yogic but they are all ultimately about letting go and are very diaphragmatic. It helps to bring oxygen to the brain and all the cells in our body and helps to release all the feel good chemicals and endorphins. \\nClick here to find out more or book this session\\n\\nMantra,Mudra and Meditation with Bodhi\\n Chanting mantras has the power to transform our mind, body, and spirit. When we recite any mantras mantra, it creates vibrations in our whole body. The movement of energy regulates the chemicals in our brain. So mantras can make a profound impact onour mind. \\nClick here to find out more or book this session\\n\\nTheta Meditation: Accessing the brain power with Bodhi\\nCreated for deep relaxation, this class uses theta waves. Theta activity has a frequency of 3.5 to 7.5 Hz and is classed as a “slow” activity. It is seen in connection with creativity, intuition, daydreaming, and fantasizing and is a repository for memories, emotions, and sensations. \\nClick here to find out more or book this session\\n\\nPranic Energization Technique (PET) with Bodhi\\nWhat is PET? An advanced Yogic meditation technique where we use our Prana Shakti to energize the whole body. It can strengthen the immune defense system of the body. \\nClick here to find out more or book this session\\n\\nTrataka - Candlelight Meditation with Akshay\\n Using the candlelight we gaze at the flame learning to train the eyes not to blink. It gives great relaxation to the eyes and nervous system. The benefits of Trataka candlelight meditation: increased cognitive performance and focus. improved sleep quality. improved eye health. \\nClick here to find out more or book this session\\n\\nVipaasana Meditation with Akshay\\nVipassana is a way of self-transformation through self-observation. It involves observing your thoughts and emotions as they are, without judging or dwelling on them. Vipassana can reduce stress and anxiety, which may have benefits for substance use. \\nClick here to find out more or book this session\\n\\nYoga Nidra with Shivayogi\\nSome relaxation breathing techniques. Holding longer restorative poses before bed helps your body find restful sleep that leaves you waking up refreshed and ready for the day. \\nClick here to find out more or book this session\\n\\nStretch and Breath with Shrutika\\nA simple practice of stretching, connected with your breath, to improve elasticity and muscle tone. The result is a feeling of increased range of motion, muscle control, and flexibility. \\nClick here to find out more or book this session\\n\\nRestorative yoga for deep relaxation with Swathi\\nRestorative yoga allows the body to slow down & relax with 4-6 poses/asanas per session, each pose is held for longer duration. This Practice will help to relieve chronic stress, improve sleep, improve digestion, balance your Blood Pressure, reduce muscle tension & general fatigue. \\nClick here to find out more or book this session\\n\\nKriya, Pranayama and Meditation with Rohan\\nThis practice focuses on breathwork and using breath and meditation to relax, rejuvenate, and heal the mind, body, and spirit. \\nClick here to find out more or book this session\\n\\nKundalini Yoga-Breathing,Movement and Meditation with Bodhi\\nKriyas are a set of purifying practices intended to help the body to clear energy pathways and strengthen the immune system. Simple kriyas can be included in a daily practice to boost self-confidence and promote vibrant health. \\nClick here to find out more or book this session\\n\\nBreathing & Meditation with Trupti\\nMeditation stills and calms the mind. Your teacher will guide you to focus on your own breath and then clear your mind from excessive thoughts and distractions. \\nClick here to find out more or book this session\\n\\nBreathing & Meditation with Archana\\nMeditation stills and calms the mind. Your teacher will guide you to focus on your own breath and then clear your mind from excessive thoughts and distractions. Meditation is a great way to restore energy to a tired mind and help you gain mental focus and clarity. \\nClick here to find out more or book this session\\n\\nBreath & Flow with Bharath\\nA Yoga class for all! This class introduces foundational yoga asanas combined with a full-body flow which will help to stretch, strengthen and rejuvenate. In addition to asana, the class includes opportunities for pranayama (breathing techniques) and meditation. \\nClick here to find out more or book this session\\n\\nChakras & Sound Healing with Abhishek\\nChakra meditation followed by bamboo flute and jaw harp. Greater and faster ability to heal your mental, physical, spiritual and emotional self. \\nClick here to find out more or book this session\\n\\nKundalini with Sujit\\nA Kundalini practice is enlivening and even beginners will feel a sense of awakening. The breathing techniques are used to stimulate the nervous system, leaving the mind feeling sharp and alive. Kundalini yoga uses the breath, postures, and meditation. \\nClick here to find out more or book this session\\n\\nLaughter Yoga with Kanika\\nThis modern exercise involves prolonged voluntary laughter. This type of yoga is based on the belief that voluntary laughter provides similar physiological and psychological benefits as spontaneous laughter. much playfulness between participants. Intentional laughter often turns into real and contagious laughter. \\nClick here to find out more or book this session\\n\\nYoga for Stress & Anxiety with Nandeep\\nThis is a mind-body practice that combines physical postures, breathing exercises, kriyas, pranayama, deep relaxation & meditation. With a regular yoga practice, your stress hormone levels drop & your body functioning improves thus creating an environment for your mind to effectively manage stress. \\nClick here to find out more or book this session\\n\\n\\nJoin the MyYogaTeacher team and community for this rejuvenating 7 day event from August 12-18!\\n"}},{"id":"ckv5agr3s1rq40a90vykgwe1a","slug":"meditation-effects-on-brain","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"5 Proven Ways Meditation Positively Affects Brain Behavior","createdAt":"2021-10-24T13:50:43.10345+00:00","coverUrl":"im2iwdslj01ob1qu5w4r.jpg","content":{"text":"Meditation and brain studies have been around, and increasing, for a number of years now. And new studies are consistently revealing more and more incredible information about how meditation positively affects the human brain!\\nBut what precisely are the benefits of meditation on our brain?\\nWe already know meditation lowers cortisol levels, reduces or eliminates anxiety and depression, lowers blood pressure, and even regulates insulin levels in the body.\\nIt’s pretty amazing that something as ancient and simple as meditation can create such a positive impact on people, an impact that has a ripple effect.\\nHowever, scientific research actually reveals that meditation literally changes the composition of the brain and how the brain behaves.\\nMyYogaTeacher offers multiple meditation-only classes on our platform! All taught by extremely experienced, expert yoga instructors. If you aren’t reaping the rewards of meditation or don’t know where to start, \\nget your free 2-week trial of MyYogaTeacher here\\n and check out any or all of the group classes offered!\\nNow, on to the ways meditation positively affects brain behavior.\\n\\n1. Meditation changes the brain structure\\nBefore we dive into this topic, let’s go over the names of the parts of the brain that will be mentioned. No one likes having to look up big words!\\nDon’t worry. There are only four areas we’ll talk about here!\\nGray matter\\n - Controls muscle movement, sensory perception (including emotions, hearing, speech, memory, seeing, and decision making).\\nAmygdala \\n- In charge of emotional responses.\\nPrefrontal cortex\\n - Responsible for decision making.\\nHippocampus\\n - Controls memory and learning.\n\\nAccording to a study reported by the \\nNational Institute of Health\\n (NIH), regularly participating in a specific type of meditation called Mindfulness Based Stress Reduction (MBSR) increases the brain’s gray matter in the hippocampus.\\nNot only that, but that same study also showed that the part of the amygdala involved in stress, fear, anxiety, and depression \\ndecreased in size\\n.\\nThe actual \\nphysical\\n structure of the brain changed because of meditation.\\nMind-blowing, right?! (hehe)\\nThis means meditation restructures the brain so that you feel less stressed, anxious and depressed and have better memory and learning capabilities.\\nImagine how this would affect a child’s growing brain! And since I mentioned it…\\nThe effects of meditation on the brain is perhaps even more promising when it comes to children. And children in schools. Studies show that even short bursts of meditation through a child’s school day reduces discipline problems, increases their focus, memory, and improves executive functioning.\\n2. Mindfulness meditation reduces brain aging\\nWhile certain types of stress responses are beneficial to our survival (even in the modern world), some are not.\\nThose stress responses that are triggered by our misguided perceptions of a situation or event promote brain cell death. Stress kills. True story. \\nWhen we have emotions that stem from something reasonable, we react in a meaningful way. This does not contribute to excessive aging the way emotions stemming from false beliefs or fear-based worries do.\\nThe good news?\\nStudies show that mindfulness meditation increases thought awareness, improves control of those thoughts, and reduces cognitive stress. That’s the stress that leads to brain cell death, not the kind that saves your life.\\nCreating more positive states of mind and decreasing the negative ones slows down the rate of cell aging.\\n3. Meditation improves symptoms of depression and anxiety.\\nMeditation is by no means a cure all for \\nany\\n type of mental health condition, much less anxiety or depression. But it’s an excellent tool for managing the symptoms and, in some cases, does eliminate them altogether.\\nMost importantly, meditation changes your response to negative thoughts and, when practiced regularly, can even help you manage them in a healthy way.\\nHow?\\nIt teaches you to be aware of your thoughts without judging them or making assumptions about them.\\nThis is not to say you’ll never have depressing, anxious, or generally negative thoughts. But meditating regularly will give you the tools you need to manage them appropriately and behave in healthier, more positive ways.\\n4. Meditation helps with addiction.\\nAccording to the \\nNIH\\n, decades of research have shown that mindfulness based meditation helps stop addiction and even prevents relapse.\\nThe important thing to remember is that for addiction, consistency in a meditation practice is the key to success. However, it’s also an important practice to start or continue in the event of a relapse.\\nBecause many people who suffer from addiction have little awareness of the negative consequences of their behaviors on their body, relationships, family, and life, meditation plays an important role in helping them gain awareness and gives them tools to change their behaviors.\\nAnother thing to note is since regular mindfulness meditation changes the structure of the brain, the positive side effects are two fold.\\nSince breaking an addiction is obviously stressful, meditation also helps alleviate that stress response during withdrawals. There is also growing evidence that MBSR training cultivates a practice called “savoring.” This is where focused attention is created around natural rewards. In studies involving this idea, participants had reduced cravings and were less likely to take part in substance abuse behaviors. This “savoring” practice helps people pay more attention to pleasant daily activities and focus on the positive emotional responses they have towards those experiences.\\nSo exciting to think about the idea that mindfulness meditation could actually be saving lives!\\n5. Meditation reduces default mode network activity\\nWhat is default mode network activity (DMN)? The DMN is the network within the brain that’s operating when we’re not really thinking about anything at all.\\nIt’s the mind-wandering part of your brain.\\nStudies show that mind-wandering and “background thoughts” lead to worry, stress, anxiety, and general unhappiness. This network is most active when we’re left to our own thoughts or don’t actively have something we’re thinking about (i.e. when we’re performing a task).\\nA common misconception about meditation is that you’re doing nothing when is really quite the opposite.\\nMeditation is active. Just not in the way most people think.\\nMeditation involves drawing your attention to and concentrating on your immediate experience. It requires you to learn how to be present in each moment. This practice does not generally come naturally (or easily) to humans! \\nSo meditation, then, requires us to \\nthink\\n. Which, in turn, helps reduce the “background noise” of the brain that is not only mostly unproductive, but also can lead us into states of worry, anxiety, and depression.\\n6. (Bonus!) Meditation has a stacked effect on the brain.\\nWhile there is tons of scientific evidence showing that various forms of meditation positively impact the brain, the short and sweet of it is…\\nA consistent meditation practice makes our lives better.\\nHere’s a quick list of just some of the benefits of meditation:\\nImproves concentration and memory\\nReduced blood pressure\\nHelps control pain\\nImproves sleep\\nReduces age-related memory loss\\nHelps fight addictions\\nHelps control food cravings\\nReduces emotional and binge eating\\nIncreases attention span\\nHelps you become more self-aware\\nControls anxiety\\nReduces stress\\nAs with many types of medication or therapy, meditation doesn’t just help with one or the other (or maybe a few) of these things listed above. A consistent meditation practice benefits you – and your brain – in \\nall\\n the ways!\\nCan you tell we’re pretty passionate here at MYT about your health and wellness? We truly do care about your mental, emotional, \\nand\\n physical health. That’s why we are excited to have such an amazing group of experienced, expert yoga instructors with varying backgrounds and who have extensive education in their field on board the MyYogaTeacher platform!\\nMyYogaTeacher hosts a variety of 35+ group classes, offers 1:1 classes, and members get discounted pricing on all of our phenomenal workshops! If you haven’t tried us out, we want to make it easy for you to do so by offering \\na 2-week free trial that you can get right here!\\n No credit card required!\\nWe hope to see you on the mat!\\n"}},{"id":"cktel26nk4ypx0b27mkwumqt7","slug":"yoga-for-first-responders","author":{"name":"will","teacherMytSlug":null,"pictureUrl":null},"title":"Healing for First Responders: How Yoga Helps Them Navigate Life Better","createdAt":"2021-09-10T16:37:50.582066+00:00","coverUrl":"ohsommfkjvr9qdvpagmc.jpg","content":{"text":"First responders deserve all the awards and accolades we could possibly give them.\\nIf we took all the trophies from all the Oscars combined and gave them to first responders, it wouldn’t even begin to represent the respect, love, and support they deserve. And it certainly wouldn’t make up for how often these amazing superhumans are taken for granted.\\nFirefighters, 911 dispatchers, EMT’s, paramedics, and law enforcement officers. They’re all on the frontlines for us. Every day.\\nAn estimated 30% of first responders develop behavioral health conditions like PTSD, anxiety, and depression, compared to 20% for the general population.\\nThe mental health resources needed to help first responders process the trauma they see and experience on a daily basis are almost nonexistent.\\nThis is why a regular yoga practice is so important for these superheroes. \\nIf you haven’t checked out one of our recent posts on \\nHow Yoga Saves Lives\\n, you may want to read about our thoughts on the healthcare worker crisis in America and across the world right now.\\nBecause for first responders to keep doing what they do best, they need resources to help them navigate their life better, similar to healthcare workers.\\nHere’s how yoga can help these specific helpers!\\nYoga helps first responders handle personal turmoil better.\\nThe on-the-job experiences of first responders is largely responsible for their personal turmoil.\\nAs discussed previously, firefighters, EMS personnel, dispatchers, and police officers are all highly susceptible to PTSD, anxiety, depression, and are more likely to have substance abuse problems or commit suicide.\\nAs such, first responders may exhibit erratic behaviors, sudden onset of rage. They may startle more easily than civilians. They may be subject to more nightmares, sleep disturbances, and they may not be able to control their emotions well in their personal lives.\\nYoga for first responders is medicine for their weary souls.\\nHere are some facts about yoga that make it a perfect resource and tool for first responders:\\nIt only takes 3 minutes\\n of mindful breath work to calm the nervous system down after a triggering event, which makes it a perfect tool for first responders to use on the go or when they’re short on time.\\nYoga teaches you how to breathe\\n in a way that helps your body stop the production of cortisol and adrenaline, two things that are very unhealthy in large doses but prevalent in first responders.\\nYoga and meditation has been proven\\n to reduce stress, anxiety, depression, and symptoms of PTSD.\\nStretching with awareness\\n relieves not only physical tension in the body but emotional and mental tension.\\nA first responder’s job often affects their personal life, their relationships with others, and their connection to their inner self. Because first responders tend to compartmentalize their work life and what they see and experience on the job (versus processing it), all of that trauma often overwhelms them.\\nWe definitely recommend regular meditation and breathwork for this group of amazing humans.\\nYoga helps first responders with the physical side effects of their job.\\nAs we’ve discussed in previous posts, this particular group of people use their bodies \\na lot\\n. They are sitting, standing, crawling, running, twisting, lifting, squatting. Often while carrying heavy equipment. \\nTheir job puts a lot of strain on their joints, muscles, and frame.\\nFirefighters, in particular, tend to suffer injury from their job, often in ways people don’t see. Like in their lungs.\\nWhile they do wear masks, firefighters are obviously exposed to smoke and air particle debris more than any other type of first responder, and definitely more than a civilian.\\nA regular yoga practice not only helps first responders stretch, strengthen, and tone their muscles so their bodies can move in all the ways they need it to, the breathwork included in almost every yoga practice helps improve lung function.\\nBecause yoga is so versatile and adaptable, breathwork and meditation (and even some yoga poses) can be done lying down in bed!\\nIn as little as 10 minutes, you can bring more awareness, calm, and harmony to your inner and outer self so that you can function better throughout the day. This kind of convenience is a huge deal for first responders!\\nStarting out their day in a healthy state of mind with a body that is limber prevents mental and physical injury, whether they’re at work or not. Yoga is just an amazing way to start your day and a regular practice for first responders helps them process their world in a healthier way.\\nWhich means better relationships with others and more inner peace. \\nRegular mindful breathwork also:\\nIncreases stamina\\nImproves shortness of breath\\nBuilds endurance\\nIncreases muscle strength\\nImproves digestion\\nThe healthier first responders can keep their bodies, the better! \\nWhy first responders should seriously consider a regular yoga practice\\nThis sounds like it should be a blog post all it’s own. But we definitely wanted to stress the importance of a regular yoga practice for first responders.\\nAnd many times there are misconceptions about yoga that lead people to believe that it won’t work for them, or rather that yoga “isn’t for them.” \\nThe truth is, yoga is for everyone, but \\nespecially \\nfor people in high risk, adrenaline pumping jobs like first responders. So here are 5 reasons why they should seriously consider integrating a regular yoga practice into their routine.\\nYoga helps people make better gut decisions in intense situations where there may not be a lot of time to consider the pros and cons. Yogis rely on their all-knowing intuition more.\\nYoga increases people’s ability to focus and problem-solve, two important aspects of a first responder’s life!\\nBreathwork and meditation is simple and effective. It can even be performed in between calls, in a car or truck, and makes a huge difference in your mental health.\\nYoga is multifunctional. It doesn’t just strengthen, lengthen, and tone your body. It helps prevent injury, builds resilience, enhances mental and physical performance, and reduces stress.\\nPeople who practice yoga actually experience positive biological changes such as reduced markers for disease, reduced overall inflammation, and reversal of the onset of diseases.\\nHere at My Yoga Teacher, we offer a huge variety of of yoga classes for people from all walks of life, all shapes, sizes, and abilities. Not only that, but all our classes are taught live and virtually (and at all times of day and night) so you can experience them from wherever in the world you may be!\\nAdditionally, our classes are taught by experienced expert instructors from the birthplace of yoga, India. And they all truly care about your health and wellbeing. If you haven’t jumped on the My Yoga Teacher bandwagon yet, we would love to have you! \\nGet your 2-week free trial here and join us!\\n"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\nA prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n \\nTake a bath :\n\nTaking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n\\n\\nAyurveda for Pregnancy :\\n\n\nThis week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cl74jtlu93yyq0ak0ti37gc8g","slug":"yoga-practice-for-women","author":{"name":"Divya","teacherMytSlug":"divya-1","pictureUrl":"divya-1.jpg"},"title":"The Importance of a Yoga practice for Women","createdAt":"2022-08-22T09:21:21.098639+00:00","coverUrl":"llizejqjzzeaxaxii2ey.jpg","content":{"text":"Why adding Yoga to your routine can make you feel like your most calm and confident self.\\nWe all know women have a lot on their plate. With all the things we have to get done in a day, it’s hard to remember to add taking care of ourselves to the list. We sometimes find time for a trip to the gym, a podcast episode or a quick walk between our to-do list, but the benefits of taking even 10 minutes to do yoga or a meditation can carry us through stressful days, help us sleep better or relieve pain and anxiety. Let’s break down why yoga is so important to the feminine being.\\nYoga is important for your mental health\\nA consistent yoga practice promotes relaxation, reduces anxiety and stress and can aid in mental clarity and a calm mind. Yoga is a great way to end your workday or transition from work back to your home life. If you have a high stress job, or you’re spending your day with kids, taking just five to ten minutes to breathe and stretch can put you in a clearer mindset to switch roles or tasks with ease. For example, Pranayama, the practice of focusing your breath takes only a few minutes and can help you adjust or focus your breathing, mind and heart. Pranayama is the yogic practice of focusing on breath. In Sanskrit, prana means \"vital life force\". In stressful situations, we can always come back to our breath. This is especially a great practice for women, as we tend to be a “lifesource” for our families.\\nLet’s find the right poses to ease your mind!\\nSuggested Poses for stress relief:\\nStanding Forward Fold :\\n\\nThis pose releases tension in the neck and back and is a physical and mental “letting go”\\nEasy Seat :\\n\\n Gentle hip opener, relieves physical and mental exhaustion.\\nChilds Pose : \\n\\nReleases the Nero and lymphatic systems.\\nSuggested Poses for anxiety relief:\\nHead to Knee forward bend :\\n\\nCalms the mind.\\nBridge pose : \\n\\nReduces anxiety and fatigue.\\nCamel Pose : \\n\\nBoost Energy.\\nSuggested Poses to calm the mind:\\nLegs up the wall : \\n\\nLegs up the \\nwall \\nallows your body complete relaxation.\\nCorpse Pose :\\n\\nQuiets your system and lowers your blood pressure\\nCat Pose :\\n\\nHelps to relieve stress and calm the mind.\\nYoga is important for your physical health\\nYou can find little ways to add yoga into your life every day to keep your body in tip top shape! You can add yoga to the end of your workout to lower your heart rate or choose it as a workout on “low impact” days. Believe it or not, yoga can actually take the place of strength training and cardio programs if you take the right classes! \\nMyYogaTeacher has so many options to support your active lifestyle! Yoga can improve flexibility, strength and even help with range of motion. So if you’ve got goals, we’ve got a class to fit them! \\n A normal yoga practice can keep your hormones in check and help with menopause and menstrual symptoms. Not feeling well? Tired? Yoga can also aid in normal digestion or help you maintain a healthy sleep cycle.\\nNow that you know yoga can help your physical body, let's find the right styles for you!\\nFor flexibility – If you’re trying to improve flexibility, you’re in luck! Most styles of yoga are GREAT for stretching and flexibility. If you’re looking to just stretch, we’d recommend a \\nrestorative \\nor \\nyin yoga class.\\n\\nFor Pain relief- If you’re in pain, try a focused Yin Yoga class for your injury or ailment. We have some great choices! Just use the search feature on our website! There are classes that are as specific as \\nyoga for knee pain \\nor yoga for digestion!\\nFor Strength – If you’re a warrior who loves to sweat, Vinyasa is your go to style. Try this low impact style that’s sure to raise your heart rate faster than any treadmill run. Are you a more advanced Yogi?\\n Try a Power Yoga\\n class!\\nYoga is important for your emotional wellbeing\\nMost yogis believe that yoga is a mind, body and soul practice meaning that it’s not just for fitness or for mental clarity, but it’s a life experience that can add joy and comfort to your everyday life. For most of us, the practice of yoga is what we take back to our lives long after we leave the mat. \\nYoga can improve your energy-\\n A study done by Oxford\\n, found that a yoga practice and yoga breathing can restore your energy better than any other visualization or relaxation practice.\\nYoga helps connect the mind and body- While our mind and body are always physically connected, Yoga makes us stop, think and question that connection. It trains us to concentrate on our breath and connect our thoughts to one body part, or move at a time. Which helps us to increase focus.\\nAnd last, but certainly not least, yoga is great for socialization! Group fitness classes help us to make friends, or find friends who share our common interests or goals. Who doesn’t love taking a class with their friends? And with our site, you can take class together from the comfort of your own homes!\\nReady to fit yoga into your life? Let’s find a way to make it work for you!\\nWhen can you fit in yoga if you have a busy schedule? Unlike a traditional studio or gym, Our website makes it easy for you to fit yoga in when it works for you! Classes run live from 6am to 9pm. And you can take classes at home, on vacation or even at work on your lunch break. You can take your practice anywhere with our \\nvirtual options\\n. Don’t think you can commit to a live class? Watch your recordings later on your own time! \\nAre you a stay-at-home mom? Do you feel like you can’t get away for a workout? Do it with them! Make yoga time a part of your family’s routine to either start or end the day. We even have kid’s classes you can take together! \\nTry one today!\\n\\nNot a fan of group fitness? Maybe you prefer to workout alone or have specific goals you want to meet. Our\\n one on one option\\n is great for deepening your practice or working directly with an instructor to meet your goals on your timeline! \\nSo whichever reason speaks to you, even with all the things you have to do for your family or work, You can always make time for yoga and add more joy to your life with a yoga practice. Where there’s a will there’s a way. All you need for yoga is your body and a commitment to yourself! Make the time to start your practice today! Your body will thank you!\\n\\nReady to get started? Grab a free trial!\\n"}},{"id":"cl15mzam56v6p0civ30s56jgb","slug":"yoga-for-menopause","author":{"name":"Sarita","teacherMytSlug":"","pictureUrl":null},"title":"Yoga for Menopause : Why Menopausal Women Benefit From Yoga","createdAt":"2022-03-24T23:39:17.49117+00:00","coverUrl":"ik4av8npvdeyhe4qheep.jpg","content":{"text":"Did you know menopause yoga is a a real form of yoga? Granted, it’s not a traditional form of yoga like ashtanga, vinyasa, or yin yoga are. But it incorporates authentic, traditional yoga poses that benefit menopausal women.\\nMenopause may be a touchy subject for some of you, but here at MyYogaTeacher, we believe in being open and honest about all parts of our humanity.\\nDiscussing typically taboo topics like menopause helps women learn how to better manage their symptoms and lets them know they are not alone. \\nDuring menopause, women often seek medical treatment for their physical and psychological symptoms. But yoga for menopause symptoms offers hope for a natural remedy for many of the symptoms that you may experience during this transitional time! \\nAt MyYogaTeacher, every member is a part of a supportive community of yogis. We have students from all ages, all walks of life and who are experiencing many different phases of the human life cycle, including menopause.\\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nLearn more below about why menopausal women benefit from a consistent yoga practice!\\n\\n\\nRestorative yoga poses alleviate hot flashes\\nNo one really knows why women have hot flashes during (and even before) menopause. But this classic symptom is recognizable by an intense surge in body temperature and increased heart rate, making women feel flushed and hot.\\nYoga for menopause shouldn’t be vigorous. Any tension in the body or tightening of the muscles can make hot flashes worse. Cooling, restorative poses such as reclining bound angle pose, child’s pose, reclining hero pose, and reclined butterfly pose are good ones to help alleviate hot flashes. \\nAdditionally, using bolsters, blankets, blocks, or other props to make your yoga practice more comfortable is encouraged!\\n\\n\\nYoga for menopause helps manage decreased hormone symptoms\\nTraditionally, the allopathic route to resolving symptoms of decreased hormone production has been hormone replacement therapy. Doctors believe that to combat menopausal symptoms, replacing decreasing hormones such as estrogen was a solid solution.\\nUnfortunately, studies have shown that hormone replacement exposes women to serious health risks. Risks like dementia, stroke, heart attacks, as well as several types of cancer.\\nWhile yoga might not directly affect estrogen production, it has certainly shown to be effective at holistically managing the symptoms that occur due to the lack of estrogen that is produced during menopause.\\nSymptoms such as irritability, insomnia, fatigue, and lack of focus can all be managed with a consistent yoga practice.\\n\\n\\nMenopausal women are at increased risk of cardiovascular disease\\nIn an \\narticle from the National Institute of Health\\n, studies show the use of yoga therapy for menopausal women decreases the risk of cardiovascular disease (CVD). During menopause, women become more insulin resistent and have increased metobolic and vascular changes, all of which strongly contribute to CVD.\\nIncreasing evidence demonstrates that with proper guidance, yoga helps menopausal women reduce their risk of CVD, particularly in older adults who may have pre-existing medical conditions that make them especially prone to cardiovascular issues.\\nYoga also provides mental, physical, and emotional health benefits to this population of women that will help them live a more comfortable, happy, healthy life during and after menopause!\\n\\n\\nYoga poses for menopause\\nI guess you’re wondering what are some yoga poses you can do to help alleviate your menopausal symptoms! Let’s go over a few here to get you started.\\nYoga poses for mood swings\\nForward bend - \\nRelaxes the mind, fights depression and anxiety, calms the nervous system\\nBow pose - \\nOpens up the chest, lifts mood, and stimulates digestive organs\\nCamel pose - \\nHelps you feel safe and secure and aids in working through negative emotions\\nDownward facing dog - \\nIncreases circulation and wakes you up\\nLegs up a wall - \\nReduces fatigue and insomnia, calms the brain and relieves depression\\nYoga poses for hot flashes\\nChild’s pose - \\nCalms the heart rate, cools the body\\nReclining hero pose - \\nRelieves tight muscles that tense up when you’re uncomfortable\\nBridge pose - \\nReduces pain in back and stretches the neck and spine, improves circulation\\nReclining bound angle pose - \\nHelps create hormonal balance from overtaxed adrenal glands\\nWide leg forward bend - \\nLowers heart rate and blood pressure, cooling the body\\nYoga poses for cramps and heavy bleeding\\nSupine twist pose - \\nMassages reproductive organs, relieves tension in those areas\\nChild’s pose - \\nStretch lower back and allows lower abdominal muscles to relax\\nBow pose - \\nStretches out abdominal muscles and opens up reproductive organs\\nCobra pose - \\nStretches out abdominal muscles and puts gentle pressure on lower abdomen\\nHead to knees forward bend - \\n Relieves menstrual cramps, headache, and fatigue\\nTrying any or all of these poses each day you’re experiencing menopausal symptoms is sure to get you feeling better quickly, but try practicing yoga therapy for menopause every day for consistent relief from the uncomfortable symptoms you may be experiencing during this transitional time in your life.\\nAnd if you need some more guidance on how to get through these transitions with more ease, grace, and comfort, I encourage you to check out the affordable 1-on-1 private online yoga classes at MyYogaTeacher! We help people just like you!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!"}}],"blogContent":{"id":"ckton7v4wgvq10d35v148w3zn","slug":"yoga-for-postnasal-drip","author":{"name":"Neelmani","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Moves For Post Nasal Drip Relief","createdAt":"2021-09-17T17:35:56.307081+00:00","updatedAt":"2022-08-01T06:36:25.102213+00:00","coverUrl":"alulueimz6jojr7vmxrs.jpg","seoDescription":"Got the sniffles? Explore how yoga helps cure and even prevent post nasal drip! Discover poses that specifically address cough and sniffles.","content":{"text":"You’ve probably experienced post nasal drip.\\nEven if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. \\nThe sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?\\nYep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.\\nPost nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.\\nYou guessed it! Yoga! Yoga and \\nyogic breathing\\n is great for relief of post nasal drip\n\\nThis is why I really wanted to start my class, \\nTherapeutic Yoga for Asthma and Sinus\\n on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.\\n[CTA-NASAL]\\nLet’s talk about how yoga helps with post nasal drip and sinus issues.\\nWhere does post nasal drip come from?\\nBelieve it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.\\nIf you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.\\nHere are a few reasons your body may be producing too much mucus, resulting in your discomfort.\\n>> Sinus infections\\n>> Allergies\\n>> Common Cold\\n>> Cold temperatures\\n>> Dry air\\n>> Hormonal changes\\n>> Certain foods\\n>> Chemical irritants\\nThese are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on \\nMy Yoga Teacher\\n!\\n5 Yoga poses to relieve post nasal drainage\\nWe cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! \\nYoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.\\n1. Downward Facing Dog\\nPoses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. \\n\\n\\n\n2. Bridge Pose\\nBridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.\\n\\n\\n\n3. Fish Pose\\nThis is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.\\n\\n\\n\n4. Camel Pose\\nThis is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.\\n\\n\\n\\n5. Child's Pose\\nThe importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.\\n\\n\nWhile yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.\\n\\nYogic breathing for post nasal drip and sinus issues\\nThis may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.\\nIf you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but \\nalternate nostril breathing\\n is the best thing for you!\\nWe’ve talked about \\nalternate nostril breathing\\n (also called Nadi Shodhana) before in \\nHow Yogic Breathing Helps Asthmatics\\n, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!\\nIf you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.\\n>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.\\n>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)\\n>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.\\n>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.\\n>> Inhale through the nostril you just released your last breath from and repeat this process.\\nBe sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.\\nThis yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!\\nIf you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, \\nTherapeutic Yoga for Asthma and Sinus\\n! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!\\nMy Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! ","html":"<p>You’ve probably experienced post nasal drip.</p><p>Even if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. </p><p>The sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?</p><p>Yep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.</p><p>Post nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.</p><p>You guessed it! Yoga! Yoga and <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">yogic breathing</a> is great for relief of post nasal drip<br></p><p>This is why I really wanted to start my class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a> on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.</p><p>[CTA-NASAL]</p><p>Let’s talk about how yoga helps with post nasal drip and sinus issues.</p><h2>Where does post nasal drip come from?</h2><p>Believe it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.</p><p>If you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.</p><p>Here are a few reasons your body may be producing too much mucus, resulting in your discomfort.</p><p>>> Sinus infections</p><p>>> Allergies</p><p>>> Common Cold</p><p>>> Cold temperatures</p><p>>> Dry air</p><p>>> Hormonal changes</p><p>>> Certain foods</p><p>>> Chemical irritants</p><p>These are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">My Yoga Teacher</a>!</p><h2>5 Yoga poses to relieve post nasal drainage</h2><p>We cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! </p><p>Yoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.</p><h3>1. Downward Facing Dog</h3><p>Poses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. </p><p></p><img src=\"https://media.graphcms.com/resize=width:600,height:400/NDMdyRRhmN2zNdePqbmQ\" alt=\"Downward Facing Dog\" title=\"downward facing dog.png\" width=\"600\" height=\"400\" /><h3><br>2. Bridge Pose</h3><p>Bridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.</p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\" alt=\"Bridge Pose\" title=\"supported-bridge-pose-2.jpg\" width=\"1024\" height=\"564\" /><h3><br>3. Fish Pose</h3><p>This is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.</p><p></p><img src=\"https://media.graphcms.com/resize=width:509,height:339/WShunVWtQQO07H1yInR6\" alt=\"Fish Pose\" title=\"192415-509x339-Yoga-fish-pose.jpg\" width=\"509\" height=\"339\" /><h2><br>4. Camel Pose</h2><p>This is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.</p><p></p><img src=\"https://media.graphcms.com/resize=width:600,height:400/kFNlHwTRjCqXEQR3cJqg\" alt=\"Camel Pose\" title=\"ustrasana.png\" width=\"600\" height=\"400\" /><p></p><h3>5. Child's Pose</h3><p>The importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.</p><img src=\"https://media.graphcms.com/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\" alt=\"Child's Pose\" title=\"ChildsPose-5c5d94ce46e0fb00017dd0d9.jpg\" width=\"2500\" height=\"1667\" /><p><br>While yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.</p><p></p><h2>Yogic breathing for post nasal drip and sinus issues</h2><p>This may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.</p><p>If you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but <strong>alternate nostril breathing</strong> is the best thing for you!</p><p>We’ve talked about <a title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">alternate nostril breathing</a> (also called Nadi Shodhana) before in <a title=\"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma\" href=\"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma\"><u>How Yogic Breathing Helps Asthmatics</u></a>, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!</p><p>If you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.</p><p>>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.</p><p>>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)</p><p>>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.</p><p>>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.</p><p>>> Inhale through the nostril you just released your last breath from and repeat this process.</p><p>Be sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.</p><p>This yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!</p><p>If you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a>! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!</p><p>My Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! </p>"},"category":["yoga","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>You’ve probably experienced post nasal drip.</p><p>Even if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. </p><p>The sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?</p><p>Yep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.</p><p>Post nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.</p><p>You guessed it! Yoga! Yoga and <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">yogic breathing</a> is great for relief of post nasal drip<br></p><p>This is why I really wanted to start my class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a> on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.</p>"},{"type":"CTA","value":"[CTA-NASAL]"},{"type":"HTML","value":"<p>Let’s talk about how yoga helps with post nasal drip and sinus issues.</p><h2>Where does post nasal drip come from?</h2><p>Believe it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.</p><p>If you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.</p><p>Here are a few reasons your body may be producing too much mucus, resulting in your discomfort.</p><p>>> Sinus infections</p><p>>> Allergies</p><p>>> Common Cold</p><p>>> Cold temperatures</p><p>>> Dry air</p><p>>> Hormonal changes</p><p>>> Certain foods</p><p>>> Chemical irritants</p><p>These are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on <a\n class=\"inline-cta\"\n id=9ea79cac-adf7-4a8f-a25d-6e2d093e9c3c\n href=\"/signup?utm_source=MYT__article&utm_medium=ckton7v4wgvq10d35v148w3zn&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=5 Yoga Moves For Post Nasal Drip Relief&entity_slug=yoga-for-postnasal-drip&page_or_popup=/articles/yoga-for-postnasal-drip&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n onclick=trigger_mixpanel_sign_up_cta(\"9ea79cac-adf7-4a8f-a25d-6e2d093e9c3c\")\n title=\"https://www.myyogateacher.com/\" \n data-title=\"5 Yoga Moves For Post Nasal Drip Relief\"\n data-slug=\"yoga-for-postnasal-drip\"\n <u>My Yoga Teacher</a></u> \n </a>!</p><h2>5 Yoga poses to relieve post nasal drainage</h2><p>We cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! </p><p>Yoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.</p><h3>1. Downward Facing Dog</h3><p>Poses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. </p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/NDMdyRRhmN2zNdePqbmQ\" \n alt=\"Downward Facing Dog\"\n title=\"Downward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/NDMdyRRhmN2zNdePqbmQ\"\n alt=\"Downward Facing Dog\"\n title=\"Downward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/NDMdyRRhmN2zNdePqbmQ\"\n alt=\"Downward Facing Dog\"\n title=\"Downward Facing Dog\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h3><br>2. Bridge Pose</h3><p>Bridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.</p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\" \n alt=\"Bridge Pose\"\n title=\"Bridge Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\"\n alt=\"Bridge Pose\"\n title=\"Bridge Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\"\n alt=\"Bridge Pose\"\n title=\"Bridge Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h3><br>3. Fish Pose</h3><p>This is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.</p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:509,height:339/WShunVWtQQO07H1yInR6\" \n alt=\"Fish Pose\"\n title=\"Fish Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:509,height:339/WShunVWtQQO07H1yInR6\"\n alt=\"Fish Pose\"\n title=\"Fish Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:509,height:339/WShunVWtQQO07H1yInR6\"\n alt=\"Fish Pose\"\n title=\"Fish Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <h2><br>4. Camel Pose</h2><p>This is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.</p><p></p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/kFNlHwTRjCqXEQR3cJqg\" \n alt=\"Camel Pose\"\n title=\"Camel Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/kFNlHwTRjCqXEQR3cJqg\"\n alt=\"Camel Pose\"\n title=\"Camel Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/kFNlHwTRjCqXEQR3cJqg\"\n alt=\"Camel Pose\"\n title=\"Camel Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p></p><h3>5. Child's Pose</h3><p>The importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.</p>\n <picture>\n <source \n type=\"image/webp\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\" \n alt=\"Child's Pose\"\n title=\"Child's Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <source \n type=\"image/jpg\"\n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\"\n alt=\"Child's Pose\"\n title=\"Child's Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n <img \n data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\"\n alt=\"Child's Pose\"\n title=\"Child's Pose\"\n \n \n class=\"lazyLoadingImg\"\n />\n </picture>\n <p><br>While yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.</p><p></p><h2>Yogic breathing for post nasal drip and sinus issues</h2><p>This may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.</p><p>If you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but <strong>alternate nostril breathing</strong> is the best thing for you!</p><p>We’ve talked about <a title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">alternate nostril breathing</a> (also called Nadi Shodhana) before in <a title=\"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma\" href=\"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma\"><u>How Yogic Breathing Helps Asthmatics</u></a>, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!</p><p>If you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.</p><p>>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.</p><p>>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)</p><p>>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.</p><p>>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.</p><p>>> Inhale through the nostril you just released your last breath from and repeat this process.</p><p>Be sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.</p><p>This yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!</p><p>If you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a>! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!</p><p>My Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! </p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-postnasal-drip","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage & immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live & Interactive</strong></u></p><p><strong>for Lymphatic Drainage & Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckton7v4wgvq10d35v148w3zn","slug":"yoga-for-postnasal-drip","author":{"name":"Neelmani","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Moves For Post Nasal Drip Relief","createdAt":"2021-09-17T17:35:56.307081+00:00","updatedAt":"2022-08-01T06:36:25.102213+00:00","coverUrl":"alulueimz6jojr7vmxrs.jpg","seoDescription":"Got the sniffles? Explore how yoga helps cure and even prevent post nasal drip! Discover poses that specifically address cough and sniffles.","content":{"text":"You’ve probably experienced post nasal drip.\\nEven if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. \\nThe sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?\\nYep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.\\nPost nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.\\nYou guessed it! Yoga! Yoga and \\nyogic breathing\\n is great for relief of post nasal drip\n\\nThis is why I really wanted to start my class, \\nTherapeutic Yoga for Asthma and Sinus\\n on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.\\n[CTA-NASAL]\\nLet’s talk about how yoga helps with post nasal drip and sinus issues.\\nWhere does post nasal drip come from?\\nBelieve it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.\\nIf you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.\\nHere are a few reasons your body may be producing too much mucus, resulting in your discomfort.\\n>> Sinus infections\\n>> Allergies\\n>> Common Cold\\n>> Cold temperatures\\n>> Dry air\\n>> Hormonal changes\\n>> Certain foods\\n>> Chemical irritants\\nThese are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on \\nMy Yoga Teacher\\n!\\n5 Yoga poses to relieve post nasal drainage\\nWe cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! \\nYoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.\\n1. Downward Facing Dog\\nPoses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. \\n\\n\\n\n2. Bridge Pose\\nBridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.\\n\\n\\n\n3. Fish Pose\\nThis is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.\\n\\n\\n\n4. Camel Pose\\nThis is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.\\n\\n\\n\\n5. Child's Pose\\nThe importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.\\n\\n\nWhile yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.\\n\\nYogic breathing for post nasal drip and sinus issues\\nThis may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.\\nIf you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but \\nalternate nostril breathing\\n is the best thing for you!\\nWe’ve talked about \\nalternate nostril breathing\\n (also called Nadi Shodhana) before in \\nHow Yogic Breathing Helps Asthmatics\\n, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!\\nIf you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.\\n>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.\\n>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)\\n>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.\\n>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.\\n>> Inhale through the nostril you just released your last breath from and repeat this process.\\nBe sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.\\nThis yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!\\nIf you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, \\nTherapeutic Yoga for Asthma and Sinus\\n! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!\\nMy Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! ","html":"<p>You’ve probably experienced post nasal drip.</p><p>Even if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. </p><p>The sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?</p><p>Yep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.</p><p>Post nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.</p><p>You guessed it! Yoga! Yoga and <a target='_blank' title=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\" href=\"https://www.myyogateacher.com/articles/types-of-yoga-breath\">yogic breathing</a> is great for relief of post nasal drip<br></p><p>This is why I really wanted to start my class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a> on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.</p><p>[CTA-NASAL]</p><p>Let’s talk about how yoga helps with post nasal drip and sinus issues.</p><h2>Where does post nasal drip come from?</h2><p>Believe it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.</p><p>If you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.</p><p>Here are a few reasons your body may be producing too much mucus, resulting in your discomfort.</p><p>>> Sinus infections</p><p>>> Allergies</p><p>>> Common Cold</p><p>>> Cold temperatures</p><p>>> Dry air</p><p>>> Hormonal changes</p><p>>> Certain foods</p><p>>> Chemical irritants</p><p>These are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">My Yoga Teacher</a>!</p><h2>5 Yoga poses to relieve post nasal drainage</h2><p>We cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! </p><p>Yoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.</p><h3>1. Downward Facing Dog</h3><p>Poses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. </p><p></p><img src=\"https://media.graphcms.com/resize=width:600,height:400/NDMdyRRhmN2zNdePqbmQ\" alt=\"Downward Facing Dog\" title=\"downward facing dog.png\" width=\"600\" height=\"400\" /><h3><br>2. Bridge Pose</h3><p>Bridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.</p><p></p><img src=\"https://media.graphcms.com/resize=width:1024,height:564/EoXOkWcPRDuJwZYBbr1L\" alt=\"Bridge Pose\" title=\"supported-bridge-pose-2.jpg\" width=\"1024\" height=\"564\" /><h3><br>3. Fish Pose</h3><p>This is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.</p><p></p><img src=\"https://media.graphcms.com/resize=width:509,height:339/WShunVWtQQO07H1yInR6\" alt=\"Fish Pose\" title=\"192415-509x339-Yoga-fish-pose.jpg\" width=\"509\" height=\"339\" /><h2><br>4. Camel Pose</h2><p>This is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.</p><p></p><img src=\"https://media.graphcms.com/resize=width:600,height:400/kFNlHwTRjCqXEQR3cJqg\" alt=\"Camel Pose\" title=\"ustrasana.png\" width=\"600\" height=\"400\" /><p></p><h3>5. Child's Pose</h3><p>The importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.</p><img src=\"https://media.graphcms.com/resize=width:2500,height:1667/jyMT8QhTmOR3q4FEAW0O\" alt=\"Child's Pose\" title=\"ChildsPose-5c5d94ce46e0fb00017dd0d9.jpg\" width=\"2500\" height=\"1667\" /><p><br>While yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.</p><p></p><h2>Yogic breathing for post nasal drip and sinus issues</h2><p>This may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.</p><p>If you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but <strong>alternate nostril breathing</strong> is the best thing for you!</p><p>We’ve talked about <a title=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\" href=\"https://www.myyogateacher.com/articles/why-everyone-should-try-alternate-nostril-breathing\">alternate nostril breathing</a> (also called Nadi Shodhana) before in <a title=\"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma\" href=\"https://www.myyogateacher.com/articles/yoga-breathing-for-asthma\"><u>How Yogic Breathing Helps Asthmatics</u></a>, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!</p><p>If you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.</p><p>>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.</p><p>>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)</p><p>>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.</p><p>>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.</p><p>>> Inhale through the nostril you just released your last breath from and repeat this process.</p><p>Be sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.</p><p>This yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!</p><p>If you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, <a title=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\" href=\"https://www.myyogateacher.com/group_classes/therapeutic-yoga-for-asthama-and-sinus-by-neelmani\"><u>Therapeutic Yoga for Asthma and Sinus</u></a>! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!</p><p>My Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! </p>"},"category":["yoga","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"f1374717-c5a4-4b48-a49d-4c1a0968ede3","student_uuid":"3975ccdb-a85e-4ad9-8540-13ca77c16690","teacher_uuid":"ffdf8a79-d986-4ab3-8fe8-b28ca7ad6a9c","teacher_name":"Rohan Shroff","teacher_first_name":"Rohan ","teacher_slug":"rohan-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1663072548/teacher/photos/qww2qflht6gf4emjllie.jpg","group_session_name":"Kriya, Pranayama and Meditation","group_session_description":"Kriyas are a set of purifying practices intended to help the body to clear energy pathways and strengthen the immune system. 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