​​​​​​​​​​​​​​Yoga for Sciatica: Cure Sciatica With These 7 Yoga Poses

{"slug":"yoga-for-sciatica","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":"ckpfueo7k9bvg0e86h65gvvrb","slug":"what-is-vinyasa","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"title":"What Is Vinyasa Yoga: Breathe and Flow Your Way to Better Health","createdAt":"2021-06-02T19:08:26.070524+00:00","coverUrl":"ckpfueo7k9bvg0e86h65gvvrbada.png","content":{"text":"What Is Vinyasa Yoga?\\nVinyasa is a flow style of yoga in which you move from one asana or posture into the next in a fluid sequence. While it's related to Ashtanga, Vinyasa poses can vary from class to class while Ashtanga classes follow the same series of asanas each time.\\n\\nVinyasa yoga is a fluid and flowing style of yoga. The classes are fast-paced with an emphasis on connecting the movements with the breath. It's often referred to as \"flow yoga\" and focuses on movement and transitions, rather than spending time in a particular pose.\\n\\nVinyasa comes from the Sanskrit prefix \\nvi\\n, meaning \"in a special way,\" and the suffix \\nnyasa\\n, meaning \"to place.\" So, Vinyasa is understood to mean \"to place the body in a special way.\" This tells us that despite being a fast-paced practice, Vinyasa is about more than just moving your body about in space.\\n\\nInstead, it is synchronized movement between breath and body, done with focus and intent. A moving \\nmeditation\\n.\\n\\nWhere Did Vinyasa Yoga Come From?\\nVinyasa can be traced back to 200 BC when Patanjali began formulating Ashtanga and the \\neight limbs of yoga\\n, but Krishnamacharya is attributed with the creation of the practice, as is Rishi Vamana.\\n\\nSince its first mention in the Vedic Period (the earliest age of yoga), followers have refined the technique into what we know as Vinyasa today, using more movement with breath instead of staying in static poses.\\n\\nBenefits of Vinyasa Yoga\\nVinyasa yoga has several benefits, just like other types of yoga. It can lower stress, improve energy, and improve overall health. Let's explore some of the benefits of Vinyasa yoga.\\n\\nConnecting With Your Breath\\nBreath and breathing are powerful tools. We use breathing to soothe our nervous systems and even combat pain. Vinyasa is a wonderful practice that connects us with our breath and helps us control our bodies’ response to discomfort, pain, stress, and other physical and mental experiences.\\n\\nHeart Health\\nVinyasa classes are often fast-paced. The pace of the movements helps increase your heart rate and improve cardiovascular health. A \\n2013 study\\n in the Journal of Yoga & Physical Therapy found that the quick movements of Vinyasa make it an excellent choice for light-intensity cardio exercise.\\n\\nStrength\\nA regular Vinyasa practice can increase whole-body strength. The poses in Vinyasa are challenging and move quickly, working all parts of your body, so you improve functional strength.\\n\\nStability and Balance\\nThere are several balancing poses in yoga, so it's no surprise that yoga can improve stability and balance. According to one \\n2015 study\\n, people with low vision were able to improve their sense of balance and reduce their risk of falling after a course of Ashtanga-based yoga (like Vinyasa).\\n\\nRange of Motion\\nVinyasa involves your entire body in movements that you probably aren't doing over the course of your daily life. Moving your body in this way improves and expands your range of motion. A better range of motion, in turn, can help you avoid injuries.\\n\\nStress Relief\\nVinyasa classes can be treated as moving meditations. The constant flow of movement combined with breathing can help you calm your mind and soothe your nervous system, relieving stress and anxiety. A \\n2012 study\\n found that women using CBT (cognitive behavior therapy) to quit smoking were able to lower their stress and anxiety—and quit smoking—through the practice of Vinyasa yoga.\\n\\nWhat to Expect in a Vinyasa Yoga Class\\n\\nVinyasa classes tend to offer up a lot of variety when it comes to poses, but you'll probably always find sun salutations.\\n\\nSun salutations are an ancient sequence of asanas used to express gratitude and thankfulness to the sun. Many Vinyasa classes incorporate sun salutations or an abbreviated version at the beginning of the class as a warmup. Sun salutations also provide a basic template that yoga teachers can then build on.\\n\\nDuring a Vinyasa class, you should expect to move from one pose into the next fluidly. And, while most Vinyasa classes have a faster pace, there are slower Vinyasa classes out there. The exact poses, pace, and focus will depend on the yoga teacher and their style.\\n\\nVinyasa classes tend to pull from other types of yoga and some of the most popular yoga styles actually fall under the realm of Vinyasa. So, if you see classes that mention Baptiste, Jivamukti, and even CorePower (and other \\npower yoga classes\\n), you can bet that they're Vinyasa classes and you can expect poses to flow.\\n\\nTo stay safe in a Vinyasa yoga class, you'll want to make sure that you go at your own pace, particularly if you're a beginner. The faster pace of most Vinyasa classes means that there are usually fewer alignment clues given, so be sure to reach out to the teacher before class to make sure the class is right for you. If you're brand new to yoga, you might want to consider a Hatha class to become more familiar with the poses before getting into a slower Vinyasa class and then moving onto a more traditionally-paced Vinyasa class.\\n\\nPractice With myYogaTeacher\\nVinyasa is an incredibly diverse practice that doesn't stick to a single philosophy. Yoga teachers are free to create sequences using any movements they want, leaving a lot of room for them to put their own mark on their classes. Finding a teacher that you really enjoy and resonate with can make for a fulfilling Vinyasa yoga experience.\\n\\nWith myYogaTeacher, you get access to dozens of experienced yoga teachers and more than 35 live online classes each day. If you think you want to give Vinyasa yoga a try, here are just a few of the classes we offer:\\nVinyasa Yoga:\\n Using a series of movements and breathing to energize your body, this class builds strength and flexibility while also creating a sense of wellbeing.\\nBreathe and Flow:\\n An introduction to foundational yoga asanas with a full-body flow to help you stretch, strengthen, and rejuvenate. This class includes pranayama (breathing) and meditation.\\nHatha Vinyasa:\\n A classical style of yoga put together in a dynamic, flowing way to balance your body and mind. Includes breathing techniques to purify energy channels and remove mental blocks.\\nSlow Vinyasa Yoga:\\n This class offers a steady and mindful flow for beginner yogis or those looking for a slower pace while still building strength, improving flexibility, and increasing stability.\\nYoga With Dance:\\n In this non-traditional class, you'll find a mix of contemporary dance, Indian folk martial dance, and yoga. The class is designed to improve body posture and alignment, breathing, flexibility, and strength (and it's perfect for non-dancers, too).\\nWe also have tons of power yoga classes that are built on Vinyasa's fast-based flowing style. No matter what type of yoga you're looking for, myYogaTeacher has you covered. We'd love to offer you a \\nfree two-week trial of myYogaTeacher\\n. You'll get access to 35+ live online classes every single day, all taught by our experienced and talented Indian yoga teachers. See you on the mat!"}},{"id":"ckfqznt6g02d70179pxn796t7","slug":"flowing-into-my-ikigai-yoga","author":{"name":"Rashika","teacherMytSlug":"rashika-1","pictureUrl":"rashikacover.jpg"},"title":"Flowing into my Ikigai: YOGA","createdAt":"2020-06-05T00:00:00+00:00","coverUrl":"rashikacover.jpg","content":{"text":"Ikigai        生き甲斐   \\n\\n/Ick-ee-guy/ \\n\\nNoun\\n\\nA Japanese concept that means \"a reason for being\" or “a reason to jump out of bed every morning”. The word refers to having a direction or purpose in life, that which makes one's life worthwhile, and towards which an individual takes spontaneous and willing actions giving them satisfaction and a sense of meaning to life.\\n\\nSource: Google\\n\\nThey say, if you follow your Ikigai everyday passionately enough, you can live up to 100 yrs.!\\n\\nNow, I can’t really vouch for this fact but I am all set to find out, haha!\\n\\nIf the title of the blog wasn’t a hint enough, this story is about my journey with yoga and its countless wonders in a quest to find my own Ikigai. Yoga, for me, is an expression of self-love and a conscious pursuit of letting go of the materialistic sense of reality in order to become ‘one’ with the universe. Asanas and pranayama are simply a medium.\\n\\nI was introduced to yoga back in high school. It was a warm summer and school was closed when my uncle from Brazil visited us. Growing up I used to drown myself into books and stories of adventure, travel and magic. They eventually became a part of me and a dream took birth, a facile dream to travel and seek. Back to the summer, my uncle had returned to India after 5 years, having travelled the entire Latin America and most of Europe. His stories and experiences with culture, people and the almighty were my window to the vast world out there. He sensed my excitement and interest immediately and told me about the ancient treasure of India, Yoga. His anecdotes included sadhanas, siddhis (superpowers) and great yogis. I was really intrigued and went on to dig deeper into the subject. I couldn’t wait for school to get over so I can learn from experienced yoga masters.\\n\\nOne and a half year later, I enrolled myself for 200Hrs Certificate course in hatha yoga in one of the oldest Ashrams in India, Kaivalyadhama ashram in Lonavala. And that changed my life. A month before I was supposed to leave for the course, a got a serious lower back spasm due to a jerky forward bend. Weeks of physiotherapy later, doctors told me to forbid myself from bending forward for my entire life. My whole dream shattered in front of my eyes and I didn’t know what to do. I closed my eyes and promised to myself that I would go anyway. The first couple of days in the ashram felt very natural and beautiful but I was still worried about my spasm. However, just 3 days of slow hatha yoga practise were enough for my spasm to go and voila! I could bend forward again. That day I realised the importance of correct alignment and transitioning in asanas. My yoga guru taught us the principles and philosophies of various schools of yoga, which confused me to no extent. He said, “Yoga is the Equanimity of mind” meaning the worldly actions shouldn’t affect our mental state, it should always be neutral and balanced. I realised how yoga transforms our body on all levels, be it physical, mental or spiritual. The 17-year-old me wanted to learn more and more, there was no end to my questions. \\n\\nAll these experiences became even more vivid when my guru took our first ever \\nyoga session\\n. I found myself immersing in the deeper values of asanas and getting lost in the unknown cosmos during savasana. I let out a serene smile as I opened my eyes back to reality, for I had found my purpose. The course ended and I stepped into my graduation course. I studied business administration and specialized in Marketing from a well-known college in Pune. Amidst all the classes, deadlines, assignments and chaos, the morning yoga practise in the community garden was my tranquil abode. One such day, a couple of ladies interrupted my practise to ask me if I would teach them. Until that moment, I never intended to teach yoga but there I was, sheepishly nodding to them.\\n\\nThe group of two increased to 7 and then to 13 people, all of them eagerly waited for me, every alternate morning to teach them yoga. I also started volunteering at International yoga day workshops, assisting my colleagues in their studios and taking drop-in sessions at the community garden. I traveled for a couple of months across various states of India and Andaman & Nicobar Islands, soaking myself in awe- worthy experiences such as scuba diving, trekking and bungee jumping, meanwhile gathering more and more experiences with my \\nyoga practice\\n. This went on for a while until I decided to explore different styles of yoga and signed up for an advanced 300hrs TTC in Ashtanga yoga. I readily imbibed all the knowledge and styles taught in the yoga school in Mysore, Bangalore.\\n\\nI still didn’t think of taking up yoga as a career, I just wanted to learn more. I sat for placements in college and the next thing I know, I was working as a business development executive in a start-up company. My practise became irregular and teaching completely stopped. Six months after working, I was completely burned out. I wasn’t feeling like myself at all and somewhere in the hustle I had forgotten my dream. I read a beautiful quote out there, which said, “Everyone in life has a dream, to give them up is to give up on life itself”\\n\\nI realised that working in corporates is not what I want to do in my life, it didn’t make me happy. Thanks to my lucky stars, I knew exactly what would. It was Yoga, learning and practising while I began teaching as a private instructor in my hometown. I was dreadful to take my first session; I had no experience in professional teaching. That’s the thing about ‘Firsts’, it is so hard to start- until you start. And then it is the easiest goddamned thing in the world. \\n\\nAlmost a year later, here I am, still seeking the wonders that await me, still learning about the intricacies of my yoga practise every day, still finding what more can a simple breath do, still teaching yoga with a warm heart, extending a hand to you:) \\n\\nIn my yoga session, I like to help you not only achieve your specific goal- it could be strengthening your body or be able to do a split, or relief yourself from the daily stress, or cure any ailment; but also dive deeper with your awareness and breath to the subtler levels of the body, experiencing bliss and deep relaxation. \\n\\nI invite you to take that first step, the first step to an adhering journey of self-love and discovery, just like the younger me did, because that one decision that you are too afraid to make could be the very thing that sets you free in the best possible way!As for me, I still believe in magic, my only question is, Do you? \\n"}},{"id":"ckfqz1ipk01yq0126vja711fn","slug":"afternoon-slump-recharge-your-whole-body-in-10-minutes","author":{"name":"Amanda","teacherMytSlug":"amanda@myyogateacher.com-1","pictureUrl":"amanda-pro.jpg"},"title":"Afternoon Slump? Recharge your whole body in 10 minutes","createdAt":"2019-12-15T00:00:00+00:00","coverUrl":"mark-zamora-x0a7bo1qodu-unsplash.jpg","content":{"text":"Reset your nervous system, clear out unnecessary thoughts, and get back to a balanced state with this 10-minute yoga sequence.\\n\\nLooking for a routine guaranteed to bring your energy back? Book a free session with one of our experienced teachers to help design the routine perfect for you. \\nNot signed up? Click here to take advantage of 5 free sessions now (supplies limited).\\n\\n\\nEasy Reset \\nYoga Routine\\n\\n\\nForward Fold\\n\\n\\nSeated Twist\\n\\n\\nSide Bend\\n\\n\\nLegs Up The Wall\\n\\n\\nChild's Pose\\n\\nForward- FoldPlace your feet about 3 feet apart. Exhale bring your arms and torso down into a forward fold. You can place your hands on the floor, a block, or even on a chair.Take 5 deep breaths. Come back to the starting position with an inhale.Seated TwistWhile seated, place one hand behind you and the other on the opposite knee. Take five breaths, reaching the top of the head towards the ceiling. On an exhale, return to center and repeat on the other side. Side-bendInhale lift both arms up, and if you like, interlace the finger and flip the palms to the ceiling. Exhale and reach your palms towards the to the side. Inhale to come back to center and repeat on other side.Legs Up the WallEasy peasy. Bring both legs up a wall and extend the arms outward. Take at least 10 breaths, or more if you're enjoying it!Child's PoseFrom a kneeling position, exhale and bring your forehead to the floor. Relax the hips towards to the heels and extend the arms in front of you. Hang out for as long as you like. \\n\\nHeadphones on! \\n\\nWant a guided experience by one of our expert teachers? Check out this relaxing sequence by Aparna! Ready to book a session? \\nClick here to take advantage of 5 free sessions now\\n (supplies limited).\\n\\n\\n"}}],"relatedPosts":[{"id":"cl7zwz24chnlt0biyk8wtb0cj","slug":"start-hatha-yoga-practice","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"Interested in starting a Hatha yoga practice? 10 tips to get started!","createdAt":"2022-09-13T08:10:21.940734+00:00","coverUrl":"kwfhavtczeih1sjadbhk.jpg","content":{"text":"Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance!  Hatha is proven to fight signs of aging and  help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath.  It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n⁠\n⁠Check out these three Hatha classes we love!\n⁠\\nHatha for Beginners\\n\n⁠\\nHatha Yoga Intermediate\\n\n⁠\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this.  Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking  to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! "}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion","createdAt":"2022-08-24T13:45:35.992969+00:00","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated.\\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n⁠\n⁠Following are the 10 recommended yin yoga poses for digestion :\\n\n⁠1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "}},{"id":"ckr7tf4oolv3u0c25s8cz6qrj","slug":"what-are-sun-salutations","author":{"name":"Priyanka","teacherMytSlug":null,"pictureUrl":null},"title":"What Are Sun Salutations? Start Your Day Right With These Moves","createdAt":"2021-07-17T13:38:03.578839+00:00","coverUrl":"ljd9egtasslviqhw4lqm.jpg","content":{"text":"It’s a simple question that we get asked a lot as yoga instructors.\\nWhat is a Sun Salutation and why is it important? After all, this simple series of asanas is included in almost every single yoga practice from beginner to advanced.\\nObviously, there’s something important about it, right?\\nThe answer is yes.\\nIn my yoga class on myYogaTeacher, \\nBeginner’s Guide to Sun Salutations\\n, yogis learn all about this wonderful series of yoga poses and how impactful they are to a regular yoga practice and your day!\\nNot an MYT member yet? You should definitely check it out! \\nSign up for your free 2-week trial\\n and get access to 35+ different group yoga classes every single day, at all times of day!\\nIn the meantime, let’s talk about this traditional series of poses and how they help you start your day – and yoga practice – right!\\n[CTA-DEFAULT]\\nWhat are Sun Salutations?\\nThe Sun Salutation is a practice involving a flow of 8 different yoga poses linked together in a graceful sequence.\\nBecause the sequence moves the body in all different directions, sun salutations help clear the energy centers of the body and heat it up so all the muscles and joints are ready for deeper poses. \\nSun salutations are also invigorating as a stand alone sequence! If you don’t have a lot of time for a full yoga practice, 5 minutes of sun salutations is a surefire way to rev up your body, boost immunity, and stretch out tight muscles.\\nThe 8 basic poses of a Sun Salutation sequence\\nTadasana (Mountain Pose)\\n\\n\\n Urdhva Hastasana (Upward Salute)\\n\\n\\nUttanasana (Standing Forward Bend)\\n\\n\\n Anjaneyasana (Low Lunge) \\n\\n\\nPlank Pose\\n\\n\\nChaturanga Dandasana (Four-Limbed Staff Pose)\\n\\n\\n Urdhva Mukha Svanasana (Upward-Facing Dog Pose)\\n\\n\\nAdho Mukha Svanasana (Downward-Facing Dog Pose)\\n\\n\\n\\n\\nThe movement from posture to posture is accompanied by an inhale or exhale. You’ll experience this in my Beginner’s Guide to Sun Salutations class. It’s really fairly simple, and there are plenty of ways to modify the poses to meet your fitness level!\\nBenefits of Sun Salutations\\nI briefly discussed some of the reasons we incorporate these poses into a yoga practice, but here’s a more in depth explanation of the benefits of sun salutations!\\nBody and mind preparation\\nFirst, I want to talk about how the sun salutation sequence can be a stand alone practice to start your day. Many people (even avid yogis) don’t want to wake up before the crack of dawn and spend thirty minutes to an hour doing yoga.\\nIf yoga feels like a burden, then you won’t do it. And we definitely don’t want you to feel this way about your yoga practice!\\nYou don’t need to practice yoga for a long time to prepare your mind and body for the day. The sun salutation flow is an excellent way to get in even 5-10 minutes of yoga in the mornings. And the best part is, once you memorize this easy sequence you:\\nDon’t need a computer, phone, or tv\\nDon’t need any voice guidance\\nCan do it almost anywhere\\nDon’t necessarily need a yoga mat or props\\nYou can still reap the benefits of yoga with this flow. It awakens your mind, your muscles. It gets your breath going and revives you mentally, physically, and emotionally. And you can perform these moves throughout your day if you need a little pep in your step during that afternoon slump.\\nIf you’re starting this flow in the morning, you might want to modify the first couple of rounds to allow your body time to loosen up!\\nSun salutations build internal heat\\nSo another great benefit of sun salutations is their ability to quickly warm up your muscles, ligaments, and tendons in preparation for bigger, deeper yoga poses.\\nJumping straight into deep, engaged postures is not beneficial.\\nSun salutations give our body time to rev up, kind of like a car before a big race! These poses allow for the release of synovial fluid, which lubricates your joints. They also require you to engage your core, which is an important aspect of almost all yoga poses. \\nJust as importantly as releasing lubricating fluid for your joints and warming up your core, sun salutations gently stretch out tight or sore muscles. This prevents injury when practicing those deeper poses I mentioned.\\nSun salutations clear energy pathways\\nMaybe this is a little woo for you, but the energy centers in your body are a real thing!\\nIf you’re not familiar with your chakras, here’s a brief description of all of them:\\nRoot chakra - responsible for your sense of security and stability, located at the base of your spine\\nSacral chakra - located just below your belly button, responsible for sexual and creative energy and your emotions\\nSolar plexus chakra - located in your stomach region, responsible for confidence, self-esteem, and helps you feel in control of your life\\nHeart chakra - all about your ability to love and show compassion and empathy\\nThroat chakra - helps you communicate verbally, express yourself\\nThird eye chakra - located on the forehead between the eyes, linked to your intuition and imagination\\nCrown chakra - located on the top of your head and represents your connection to self, others, and the universe/divine\\nEvery asana from the sun salutation flow touches on one of these energy centers! And clear chakras promote stress relief, clear mind, increased focus, more creativity, more feelings of security and safety, and being more in touch with your emotions, feeling more compassionate.\\nWho wouldn’t want to feel this way?!\\nCombined with your breath, the sun salutation sequence will bring so much life to your...well, life!\\nIf you haven’t taken the jump into the wonderful world that is myYogaTeacher yet, I’d love to have you check out one of the several yoga classes I teach, \\nBeginner’s Guide to Sun Salutations!\\n\\nNot sure yet? That’s ok! \\nMyYogaTeacher offers a free 2-week trial! You can sign up for it here, completely risk free!\\n\\nI’d love to see you on the mat!"}}],"blogContent":{"id":"ckkepkey863nr0a31wt0hv7cr","slug":"yoga-for-sciatica","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"​​​​​​​​​​​​​​Yoga for Sciatica: Cure Sciatica With These 7 Yoga Poses","createdAt":"2021-01-27T00:46:38.726703+00:00","updatedAt":"2022-08-01T06:33:31.00152+00:00","coverUrl":"yoga-for-sciatica.jpg","seoDescription":"Use these seven yoga poses to cure sciatica! That's right. Yoga for sciatic pain and discomfort is a real thing. Learn more about it in this article.","content":{"text":"If you're experiencing low back or leg pain, it could be sciatica. Fortunately, yoga can bring you some welcome relief. In this article, we'll share 7 yoga poses for sciatica. But what is sciatica, what does it feel like, and what yoga poses can help ease your pain? Keep reading for answers to all those questions and more.\\n\\nOf course, you can always jump right in with myYogaTeacher's \\nYoga for Back Pain program\\n. Sign up for a two-week free trial of the program and you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n[CTA-DEFAULT]\\nWhat Is Sciatica and What Does It Feel Like?\\nThe sciatic nerves are the longest nerves in the body and are as thick as your pinky. They start in your lower lumbar spine and extend down the length of your legs to the soles of your feet. The pain from sciatica can start anywhere along this path. Most people who suffer from sciatica describe it as a tingling, burning, or searing pain or even numbness that starts in the lower back and shoots down the back of one leg.\\n\\nSciatica itself is the word used to describe the tenderness or compression of the sciatic nerve. It can be present with other back or muscle injuries or could be triggered by things as simple as sitting, walking, or just standing weird. Sciatica is typically unilateral meaning that people usually get it just on one side of the body at a time.\\n\\nBasically, sciatica isn't a good time. But there are ways to ease the pain. According to a \\nreport by Harvard Medical School\\n, practicing yoga is a non-invasive way to prevent sciatica. \\n\\n7 Yoga Poses for Sciatica\\nTo cure sciatica with yoga, it's important to find the right yoga poses that are going to make things better, not worse. Be sure to listen to your body; if anything you're doing causes you more pain or discomfort, stop doing it. We find it's also helpful to have a trusted yoga teacher who can show you the proper way to do yoga poses and who can provide modifications if needed.\\n\\nYoga can help align and strengthen the lower back, relieving pain caused by compression of the sciatic nerve. And, since we sit so much throughout the day, our hips tend to be tight, which also increases pressure on the sciatic nerves. Adding yoga asanas can help loosen tight areas and ease pain along the entire sciatic nerve.\\n\\nSo, without further ado, here are 7 yoga poses to improve and prevent sciatica you can add to your day. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nBridge Pose (Setu Bandhasana)\\nLegs Up the Wall Pose (Viparita Karani)\\nPigeon Pose (Eka Pada Rajakapotasana)\\nDownward-Facing Dog Pose (Adho Mukha Svanasana)\\nWind-Relieving Pose (Pawanmuktasana)\\nHalf Lord of the Fishes Pose (Ardha Matsyendrasana)\\nCow Face Pose (Gomukhasana)\\n1. Bridge Pose\\n\\nBridge pose opens and stretches your hip flexors, relieves lower back pain, and strengthens core and back muscles. You can support your lower back with your hands, a block, or a bolster.\\n\\n2. Legs Up the Wall Pose\\n\\nLegs Up the Wall pose is helpful for relaxing the hips and back, reducing knee and ankle pain, and relieving tired feet and legs. You can do it actually up against a wall or not. Place a bolster under your hips for more support if that feels better for you.\\n\\n3. Pigeon Pose\\n\\nPigeon pose not only promotes good posture but stretches the lower part of your body, making the hip area more flexible and relieving muscle aches. It's important to perform this pose on both sides even if you only have pain on one side.\\n\\n4. Downward-Facing Dog Pose\\n\\nDownward-facing dog is an important yoga pose that helps lengthen the spine, stretch the back muscles, and strengthen the feet and legs. As you work your way into the pose, try to shift your weight back onto your heels (and off of your back). It's fine if you can't rest your heels on the floor.\\n\\n5. Wind-Relieving Pose\\n\\nWind-relieving pose loosens the lower back and helps flex your back and hip muscles. You may also find that this pose relieves knee pain. Stay in the pose for as long as is comfortable.\\n\\n6. Half Lord of the Fishes Pose\\n\\nTwists can feel amazing on your back but be sure to only twist as much as is comfortable for you, sitting on a cushion to lift your lower back as you twist, if needed. Half Lord of the Fishes helps to stretch your back muscles, release stiffness from hips, and flex the spine. Be sure to repeat the twist on both sides.\\n\\n7. Cow Face Pose\\n\\nCow face pose is a beautiful pose that can help elongate the spine and correct posture. It also strengthens the back and hip muscles. Many people struggle with this pose because they're not able to meet their hands at the back. That's okay. Your flexibility will improve over time.\\n\\nIf you have a few minutes left after completing these poses, take those minutes in savasana by lying on your back with your feet flat on the mat. Focus on how your body feels. If you notice areas of tension, breathe into those areas for a few minutes.\\n\\nYoga Poses to Avoid When You Have Sciatica\\nIf you're actively experiencing sciatica, your best bet is curling up with heating pads or ice packs until the pain is gone. In addition, there are some yoga poses that should be avoided as they can further aggravate already unhappy sciatic nerves. Generally, poses that involve forward bends or put pressure on the lower back should be avoided.\\n\\nIf you're taking any type of sedative medication or are hypermobile, it's important to listen to a physical therapist or qualified yoga teacher before proceeding with yoga practice.\\n\\nWrapping Up\\nNo matter whether your sciatic nerves get mad at you for sleeping wrong or you've just been sitting for too many hours out of the day, these yoga poses for sciatica are a great way to ease pain and prevent it from happening in the future. We recommend signing up for a free 2-week trial of our \\nYoga for Back Pain program\\n. You'll not only get access to our full schedule of yoga classes, but you'll receive three free one-on-one sessions with our expert yoga teachers who will address your questions and concerns and get you started on a path towards better back health (the one-on-one sessions are kind of like working with a physical therapist, but specifically for yoga).\\n","html":"<p>If you&#39;re experiencing low back or leg pain, it could be sciatica. Fortunately, yoga can bring you some welcome relief. In this article, we&#39;ll share 7 yoga poses for sciatica. But what is sciatica, what does it feel like, and what yoga poses can help ease your pain? Keep reading for answers to all those questions and more.</p><p></p><p>Of course, you can always jump right in with myYogaTeacher&#39;s <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>. Sign up for a two-week free trial of the program and you&#39;ll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you&#39;ll have access to 30+ other daily yoga classes!</p><p>[CTA-DEFAULT]</p><h3>What Is Sciatica and What Does It Feel Like?</h3><p>The sciatic nerves are the longest nerves in the body and are as thick as your pinky. They start in your lower lumbar spine and extend down the length of your legs to the soles of your feet. The pain from sciatica can start anywhere along this path. Most people who suffer from sciatica describe it as a tingling, burning, or searing pain or even numbness that starts in the lower back and shoots down the back of one leg.</p><p></p><p>Sciatica itself is the word used to describe the tenderness or compression of the sciatic nerve. It can be present with other back or muscle injuries or could be triggered by things as simple as sitting, walking, or just standing weird. Sciatica is typically unilateral meaning that people usually get it just on one side of the body at a time.</p><p></p><p>Basically, sciatica isn&#39;t a good time. But there are ways to ease the pain. According to a <a title=\"https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve\" href=\"https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve\">report by Harvard Medical School</a>, practicing yoga is a non-invasive way to prevent sciatica. </p><p></p><h2>7 Yoga Poses for Sciatica</h2><p>To cure sciatica with yoga, it&#39;s important to find the right yoga poses that are going to make things better, not worse. Be sure to listen to your body; if anything you&#39;re doing causes you more pain or discomfort, stop doing it. We find it&#39;s also helpful to have a trusted yoga teacher who can show you the proper way to do yoga poses and who can provide modifications if needed.</p><p></p><p>Yoga can help align and strengthen the lower back, relieving pain caused by compression of the sciatic nerve. And, since we sit so much throughout the day, our hips tend to be tight, which also increases pressure on the sciatic nerves. Adding yoga asanas can help loosen tight areas and ease pain along the entire sciatic nerve.</p><p></p><p>So, without further ado, here are 7 yoga poses to improve and prevent sciatica you can add to your day. To get even more benefit, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>!</p><ul><li><div>Bridge Pose (Setu Bandhasana)</div></li><li><div>Legs Up the Wall Pose (Viparita Karani)</div></li><li><div>Pigeon Pose (Eka Pada Rajakapotasana)</div></li><li><div>Downward-Facing Dog Pose (Adho Mukha Svanasana)</div></li><li><div>Wind-Relieving Pose (Pawanmuktasana)</div></li><li><div>Half Lord of the Fishes Pose (Ardha Matsyendrasana)</div></li><li><div>Cow Face Pose (Gomukhasana)</div></li></ul><h3>1. Bridge Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/oQFlYhzfRPKpDrtAnrJ1\" alt=\"bridge pose.png\" title=\"bridge pose.png\" width=\"600\" height=\"400\" /><p>Bridge pose opens and stretches your hip flexors, relieves lower back pain, and strengthens core and back muscles. You can support your lower back with your hands, a block, or a bolster.</p><p></p><h3>2. Legs Up the Wall Pose</h3><img src=\"https://media.graphcms.com/JyjlanUHQ7yDrce4roFY\" alt=\"viparita karani.png\" title=\"viparita karani.png\" width=\"600\" height=\"400\" /><p>Legs Up the Wall pose is helpful for relaxing the hips and back, reducing knee and ankle pain, and relieving tired feet and legs. You can do it actually up against a wall or not. Place a bolster under your hips for more support if that feels better for you.</p><p></p><h3>3. Pigeon Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/dh3j0X58RhqUq8G2Inql\" alt=\"pigeon pose.png\" title=\"pigeon pose.png\" width=\"600\" height=\"400\" /><p>Pigeon pose not only promotes good posture but stretches the lower part of your body, making the hip area more flexible and relieving muscle aches. It&#39;s important to perform this pose on both sides even if you only have pain on one side.</p><p></p><h3>4. Downward-Facing Dog Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/6m8kQngmQcehxuVgyVYr\" alt=\"downward facing dog.png\" title=\"downward facing dog.png\" width=\"600\" height=\"400\" /><p>Downward-facing dog is an important yoga pose that helps lengthen the spine, stretch the back muscles, and strengthen the feet and legs. As you work your way into the pose, try to shift your weight back onto your heels (and off of your back). It&#39;s fine if you can&#39;t rest your heels on the floor.</p><p></p><h3>5. Wind-Relieving Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/hATljESKTlCcJF7bfcOL\" alt=\"wind relieving pose.png\" title=\"wind relieving pose.png\" width=\"600\" height=\"400\" /><p>Wind-relieving pose loosens the lower back and helps flex your back and hip muscles. You may also find that this pose relieves knee pain. Stay in the pose for as long as is comfortable.</p><p></p><h3>6. Half Lord of the Fishes Pose</h3><img src=\"https://media.graphcms.com/wxp1S0L4RKKZRI613yOP\" alt=\"ardha matsyendrasana.png\" title=\"ardha matsyendrasana.png\" width=\"600\" height=\"400\" /><p>Twists can feel amazing on your back but be sure to only twist as much as is comfortable for you, sitting on a cushion to lift your lower back as you twist, if needed. Half Lord of the Fishes helps to stretch your back muscles, release stiffness from hips, and flex the spine. Be sure to repeat the twist on both sides.</p><p></p><h3>7. Cow Face Pose</h3><img src=\"https://media.graphcms.com/omIxRL5QtCf13KvL7EvA\" alt=\"gomukhasana.png\" title=\"gomukhasana.png\" width=\"600\" height=\"399\" /><p>Cow face pose is a beautiful pose that can help elongate the spine and correct posture. It also strengthens the back and hip muscles. Many people struggle with this pose because they&#39;re not able to meet their hands at the back. That&#39;s okay. Your flexibility will improve over time.</p><p></p><p>If you have a few minutes left after completing these poses, take those minutes in savasana by lying on your back with your feet flat on the mat. Focus on how your body feels. If you notice areas of tension, breathe into those areas for a few minutes.</p><p></p><h3>Yoga Poses to Avoid When You Have Sciatica</h3><p>If you&#39;re actively experiencing sciatica, your best bet is curling up with heating pads or ice packs until the pain is gone. In addition, there are some yoga poses that should be avoided as they can further aggravate already unhappy sciatic nerves. Generally, poses that involve forward bends or put pressure on the lower back should be avoided.</p><p></p><p>If you&#39;re taking any type of sedative medication or are hypermobile, it&#39;s important to listen to a physical therapist or qualified yoga teacher before proceeding with yoga practice.</p><p></p><h3>Wrapping Up</h3><p>No matter whether your sciatic nerves get mad at you for sleeping wrong or you&#39;ve just been sitting for too many hours out of the day, these yoga poses for sciatica are a great way to ease pain and prevent it from happening in the future. We recommend signing up for a free 2-week trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>. You&#39;ll not only get access to our full schedule of yoga classes, but you&#39;ll receive three free one-on-one sessions with our expert yoga teachers who will address your questions and concerns and get you started on a path towards better back health (the one-on-one sessions are kind of like working with a physical therapist, but specifically for yoga).</p><p></p>"},"category":["fitness","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you&#39;re experiencing low back or leg pain, it could be sciatica. Fortunately, yoga can bring you some welcome relief. In this article, we&#39;ll share 7 yoga poses for sciatica. But what is sciatica, what does it feel like, and what yoga poses can help ease your pain? Keep reading for answers to all those questions and more.</p><p></p><p>Of course, you can always jump right in with myYogaTeacher&#39;s <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>. Sign up for a two-week free trial of the program and you&#39;ll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you&#39;ll have access to 30+ other daily yoga classes!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"},{"type":"HTML","value":"<h3>What Is Sciatica and What Does It Feel Like?</h3><p>The sciatic nerves are the longest nerves in the body and are as thick as your pinky. They start in your lower lumbar spine and extend down the length of your legs to the soles of your feet. The pain from sciatica can start anywhere along this path. Most people who suffer from sciatica describe it as a tingling, burning, or searing pain or even numbness that starts in the lower back and shoots down the back of one leg.</p><p></p><p>Sciatica itself is the word used to describe the tenderness or compression of the sciatic nerve. It can be present with other back or muscle injuries or could be triggered by things as simple as sitting, walking, or just standing weird. Sciatica is typically unilateral meaning that people usually get it just on one side of the body at a time.</p><p></p><p>Basically, sciatica isn&#39;t a good time. But there are ways to ease the pain. According to a <a title=\"https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve\" href=\"https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve\">report by Harvard Medical School</a>, practicing yoga is a non-invasive way to prevent sciatica. </p><p></p><h2>7 Yoga Poses for Sciatica</h2><p>To cure sciatica with yoga, it&#39;s important to find the right yoga poses that are going to make things better, not worse. Be sure to listen to your body; if anything you&#39;re doing causes you more pain or discomfort, stop doing it. We find it&#39;s also helpful to have a trusted yoga teacher who can show you the proper way to do yoga poses and who can provide modifications if needed.</p><p></p><p>Yoga can help align and strengthen the lower back, relieving pain caused by compression of the sciatic nerve. And, since we sit so much throughout the day, our hips tend to be tight, which also increases pressure on the sciatic nerves. Adding yoga asanas can help loosen tight areas and ease pain along the entire sciatic nerve.</p><p></p><p>So, without further ado, here are 7 yoga poses to improve and prevent sciatica you can add to your day. To get even more benefit, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>!</p><ul><li><div>Bridge Pose (Setu Bandhasana)</div></li><li><div>Legs Up the Wall Pose (Viparita Karani)</div></li><li><div>Pigeon Pose (Eka Pada Rajakapotasana)</div></li><li><div>Downward-Facing Dog Pose (Adho Mukha Svanasana)</div></li><li><div>Wind-Relieving Pose (Pawanmuktasana)</div></li><li><div>Half Lord of the Fishes Pose (Ardha Matsyendrasana)</div></li><li><div>Cow Face Pose (Gomukhasana)</div></li></ul><h3>1. Bridge Pose</h3>\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/output=format:png/resize=height:400,width:600/oQFlYhzfRPKpDrtAnrJ1\" \n                alt=\"bridge pose.png\"\n                title=\"bridge pose.png\"\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/output=format:png/resize=height:400,width:600/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"bridge pose.png\"\n                title=\"bridge pose.png\"\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/output=format:png/resize=height:400,width:600/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"bridge pose.png\"\n                title=\"bridge pose.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bridge pose opens and stretches your hip flexors, relieves lower back pain, and strengthens core and back muscles. You can support your lower back with your hands, a block, or a bolster.</p><p></p><h3>2. Legs Up the Wall Pose</h3>\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/JyjlanUHQ7yDrce4roFY\" \n                alt=\"viparita karani.png\"\n                title=\"viparita karani.png\"\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/JyjlanUHQ7yDrce4roFY\"\n                alt=\"viparita karani.png\"\n                title=\"viparita karani.png\"\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/JyjlanUHQ7yDrce4roFY\"\n                alt=\"viparita karani.png\"\n                title=\"viparita karani.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Legs Up the Wall pose is helpful for relaxing the hips and back, reducing knee and ankle pain, and relieving tired feet and legs. You can do it actually up against a wall or not. Place a bolster under your hips for more support if that feels better for you.</p><p></p><h3>3. Pigeon Pose</h3>\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/output=format:png/resize=height:400,width:600/dh3j0X58RhqUq8G2Inql\" \n                alt=\"pigeon pose.png\"\n                title=\"pigeon pose.png\"\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/output=format:png/resize=height:400,width:600/dh3j0X58RhqUq8G2Inql\"\n                alt=\"pigeon pose.png\"\n                title=\"pigeon pose.png\"\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/output=format:png/resize=height:400,width:600/dh3j0X58RhqUq8G2Inql\"\n                alt=\"pigeon pose.png\"\n                title=\"pigeon pose.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Pigeon pose not only promotes good posture but stretches the lower part of your body, making the hip area more flexible and relieving muscle aches. It&#39;s important to perform this pose on both sides even if you only have pain on one side.</p><p></p><h3>4. Downward-Facing Dog Pose</h3>\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/output=format:png/resize=height:400,width:600/6m8kQngmQcehxuVgyVYr\" \n                alt=\"downward facing dog.png\"\n                title=\"downward facing dog.png\"\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/output=format:png/resize=height:400,width:600/6m8kQngmQcehxuVgyVYr\"\n                alt=\"downward facing dog.png\"\n                title=\"downward facing dog.png\"\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/output=format:png/resize=height:400,width:600/6m8kQngmQcehxuVgyVYr\"\n                alt=\"downward facing dog.png\"\n                title=\"downward facing dog.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Downward-facing dog is an important yoga pose that helps lengthen the spine, stretch the back muscles, and strengthen the feet and legs. As you work your way into the pose, try to shift your weight back onto your heels (and off of your back). It&#39;s fine if you can&#39;t rest your heels on the floor.</p><p></p><h3>5. Wind-Relieving Pose</h3>\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/output=format:png/resize=height:400,width:600/hATljESKTlCcJF7bfcOL\" \n                alt=\"wind relieving pose.png\"\n                title=\"wind relieving pose.png\"\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/output=format:png/resize=height:400,width:600/hATljESKTlCcJF7bfcOL\"\n                alt=\"wind relieving pose.png\"\n                title=\"wind relieving pose.png\"\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/output=format:png/resize=height:400,width:600/hATljESKTlCcJF7bfcOL\"\n                alt=\"wind relieving pose.png\"\n                title=\"wind relieving pose.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Wind-relieving pose loosens the lower back and helps flex your back and hip muscles. You may also find that this pose relieves knee pain. Stay in the pose for as long as is comfortable.</p><p></p><h3>6. Half Lord of the Fishes Pose</h3>\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/wxp1S0L4RKKZRI613yOP\" \n                alt=\"ardha matsyendrasana.png\"\n                title=\"ardha matsyendrasana.png\"\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/wxp1S0L4RKKZRI613yOP\"\n                alt=\"ardha matsyendrasana.png\"\n                title=\"ardha matsyendrasana.png\"\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/wxp1S0L4RKKZRI613yOP\"\n                alt=\"ardha matsyendrasana.png\"\n                title=\"ardha matsyendrasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Twists can feel amazing on your back but be sure to only twist as much as is comfortable for you, sitting on a cushion to lift your lower back as you twist, if needed. Half Lord of the Fishes helps to stretch your back muscles, release stiffness from hips, and flex the spine. Be sure to repeat the twist on both sides.</p><p></p><h3>7. Cow Face Pose</h3>\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/omIxRL5QtCf13KvL7EvA\" \n                alt=\"gomukhasana.png\"\n                title=\"gomukhasana.png\"\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/omIxRL5QtCf13KvL7EvA\"\n                alt=\"gomukhasana.png\"\n                title=\"gomukhasana.png\"\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/omIxRL5QtCf13KvL7EvA\"\n                alt=\"gomukhasana.png\"\n                title=\"gomukhasana.png\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Cow face pose is a beautiful pose that can help elongate the spine and correct posture. It also strengthens the back and hip muscles. Many people struggle with this pose because they&#39;re not able to meet their hands at the back. That&#39;s okay. Your flexibility will improve over time.</p><p></p><p>If you have a few minutes left after completing these poses, take those minutes in savasana by lying on your back with your feet flat on the mat. Focus on how your body feels. If you notice areas of tension, breathe into those areas for a few minutes.</p><p></p><h3>Yoga Poses to Avoid When You Have Sciatica</h3><p>If you&#39;re actively experiencing sciatica, your best bet is curling up with heating pads or ice packs until the pain is gone. In addition, there are some yoga poses that should be avoided as they can further aggravate already unhappy sciatic nerves. Generally, poses that involve forward bends or put pressure on the lower back should be avoided.</p><p></p><p>If you&#39;re taking any type of sedative medication or are hypermobile, it&#39;s important to listen to a physical therapist or qualified yoga teacher before proceeding with yoga practice.</p><p></p><h3>Wrapping Up</h3><p>No matter whether your sciatic nerves get mad at you for sleeping wrong or you&#39;ve just been sitting for too many hours out of the day, these yoga poses for sciatica are a great way to ease pain and prevent it from happening in the future. We recommend signing up for a free 2-week trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>. You&#39;ll not only get access to our full schedule of yoga classes, but you&#39;ll receive three free one-on-one sessions with our expert yoga teachers who will address your questions and concerns and get you started on a path towards better back health (the one-on-one sessions are kind of like working with a physical therapist, but specifically for yoga).</p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-sciatica","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 Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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That's right. Yoga for sciatic pain and discomfort is a real thing. Learn more about it in this article.","content":{"text":"If you're experiencing low back or leg pain, it could be sciatica. Fortunately, yoga can bring you some welcome relief. In this article, we'll share 7 yoga poses for sciatica. But what is sciatica, what does it feel like, and what yoga poses can help ease your pain? Keep reading for answers to all those questions and more.\\n\\nOf course, you can always jump right in with myYogaTeacher's \\nYoga for Back Pain program\\n. Sign up for a two-week free trial of the program and you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n[CTA-DEFAULT]\\nWhat Is Sciatica and What Does It Feel Like?\\nThe sciatic nerves are the longest nerves in the body and are as thick as your pinky. They start in your lower lumbar spine and extend down the length of your legs to the soles of your feet. The pain from sciatica can start anywhere along this path. Most people who suffer from sciatica describe it as a tingling, burning, or searing pain or even numbness that starts in the lower back and shoots down the back of one leg.\\n\\nSciatica itself is the word used to describe the tenderness or compression of the sciatic nerve. It can be present with other back or muscle injuries or could be triggered by things as simple as sitting, walking, or just standing weird. Sciatica is typically unilateral meaning that people usually get it just on one side of the body at a time.\\n\\nBasically, sciatica isn't a good time. But there are ways to ease the pain. According to a \\nreport by Harvard Medical School\\n, practicing yoga is a non-invasive way to prevent sciatica. \\n\\n7 Yoga Poses for Sciatica\\nTo cure sciatica with yoga, it's important to find the right yoga poses that are going to make things better, not worse. Be sure to listen to your body; if anything you're doing causes you more pain or discomfort, stop doing it. We find it's also helpful to have a trusted yoga teacher who can show you the proper way to do yoga poses and who can provide modifications if needed.\\n\\nYoga can help align and strengthen the lower back, relieving pain caused by compression of the sciatic nerve. And, since we sit so much throughout the day, our hips tend to be tight, which also increases pressure on the sciatic nerves. Adding yoga asanas can help loosen tight areas and ease pain along the entire sciatic nerve.\\n\\nSo, without further ado, here are 7 yoga poses to improve and prevent sciatica you can add to your day. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nBridge Pose (Setu Bandhasana)\\nLegs Up the Wall Pose (Viparita Karani)\\nPigeon Pose (Eka Pada Rajakapotasana)\\nDownward-Facing Dog Pose (Adho Mukha Svanasana)\\nWind-Relieving Pose (Pawanmuktasana)\\nHalf Lord of the Fishes Pose (Ardha Matsyendrasana)\\nCow Face Pose (Gomukhasana)\\n1. Bridge Pose\\n\\nBridge pose opens and stretches your hip flexors, relieves lower back pain, and strengthens core and back muscles. You can support your lower back with your hands, a block, or a bolster.\\n\\n2. Legs Up the Wall Pose\\n\\nLegs Up the Wall pose is helpful for relaxing the hips and back, reducing knee and ankle pain, and relieving tired feet and legs. You can do it actually up against a wall or not. Place a bolster under your hips for more support if that feels better for you.\\n\\n3. Pigeon Pose\\n\\nPigeon pose not only promotes good posture but stretches the lower part of your body, making the hip area more flexible and relieving muscle aches. It's important to perform this pose on both sides even if you only have pain on one side.\\n\\n4. Downward-Facing Dog Pose\\n\\nDownward-facing dog is an important yoga pose that helps lengthen the spine, stretch the back muscles, and strengthen the feet and legs. As you work your way into the pose, try to shift your weight back onto your heels (and off of your back). It's fine if you can't rest your heels on the floor.\\n\\n5. Wind-Relieving Pose\\n\\nWind-relieving pose loosens the lower back and helps flex your back and hip muscles. You may also find that this pose relieves knee pain. Stay in the pose for as long as is comfortable.\\n\\n6. Half Lord of the Fishes Pose\\n\\nTwists can feel amazing on your back but be sure to only twist as much as is comfortable for you, sitting on a cushion to lift your lower back as you twist, if needed. Half Lord of the Fishes helps to stretch your back muscles, release stiffness from hips, and flex the spine. Be sure to repeat the twist on both sides.\\n\\n7. Cow Face Pose\\n\\nCow face pose is a beautiful pose that can help elongate the spine and correct posture. It also strengthens the back and hip muscles. Many people struggle with this pose because they're not able to meet their hands at the back. That's okay. Your flexibility will improve over time.\\n\\nIf you have a few minutes left after completing these poses, take those minutes in savasana by lying on your back with your feet flat on the mat. Focus on how your body feels. If you notice areas of tension, breathe into those areas for a few minutes.\\n\\nYoga Poses to Avoid When You Have Sciatica\\nIf you're actively experiencing sciatica, your best bet is curling up with heating pads or ice packs until the pain is gone. In addition, there are some yoga poses that should be avoided as they can further aggravate already unhappy sciatic nerves. Generally, poses that involve forward bends or put pressure on the lower back should be avoided.\\n\\nIf you're taking any type of sedative medication or are hypermobile, it's important to listen to a physical therapist or qualified yoga teacher before proceeding with yoga practice.\\n\\nWrapping Up\\nNo matter whether your sciatic nerves get mad at you for sleeping wrong or you've just been sitting for too many hours out of the day, these yoga poses for sciatica are a great way to ease pain and prevent it from happening in the future. We recommend signing up for a free 2-week trial of our \\nYoga for Back Pain program\\n. You'll not only get access to our full schedule of yoga classes, but you'll receive three free one-on-one sessions with our expert yoga teachers who will address your questions and concerns and get you started on a path towards better back health (the one-on-one sessions are kind of like working with a physical therapist, but specifically for yoga).\\n","html":"<p>If you&#39;re experiencing low back or leg pain, it could be sciatica. Fortunately, yoga can bring you some welcome relief. In this article, we&#39;ll share 7 yoga poses for sciatica. But what is sciatica, what does it feel like, and what yoga poses can help ease your pain? Keep reading for answers to all those questions and more.</p><p></p><p>Of course, you can always jump right in with myYogaTeacher&#39;s <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>. Sign up for a two-week free trial of the program and you&#39;ll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you&#39;ll have access to 30+ other daily yoga classes!</p><p>[CTA-DEFAULT]</p><h3>What Is Sciatica and What Does It Feel Like?</h3><p>The sciatic nerves are the longest nerves in the body and are as thick as your pinky. They start in your lower lumbar spine and extend down the length of your legs to the soles of your feet. The pain from sciatica can start anywhere along this path. Most people who suffer from sciatica describe it as a tingling, burning, or searing pain or even numbness that starts in the lower back and shoots down the back of one leg.</p><p></p><p>Sciatica itself is the word used to describe the tenderness or compression of the sciatic nerve. It can be present with other back or muscle injuries or could be triggered by things as simple as sitting, walking, or just standing weird. Sciatica is typically unilateral meaning that people usually get it just on one side of the body at a time.</p><p></p><p>Basically, sciatica isn&#39;t a good time. But there are ways to ease the pain. According to a <a title=\"https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve\" href=\"https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve\">report by Harvard Medical School</a>, practicing yoga is a non-invasive way to prevent sciatica. </p><p></p><h2>7 Yoga Poses for Sciatica</h2><p>To cure sciatica with yoga, it&#39;s important to find the right yoga poses that are going to make things better, not worse. Be sure to listen to your body; if anything you&#39;re doing causes you more pain or discomfort, stop doing it. We find it&#39;s also helpful to have a trusted yoga teacher who can show you the proper way to do yoga poses and who can provide modifications if needed.</p><p></p><p>Yoga can help align and strengthen the lower back, relieving pain caused by compression of the sciatic nerve. And, since we sit so much throughout the day, our hips tend to be tight, which also increases pressure on the sciatic nerves. Adding yoga asanas can help loosen tight areas and ease pain along the entire sciatic nerve.</p><p></p><p>So, without further ado, here are 7 yoga poses to improve and prevent sciatica you can add to your day. To get even more benefit, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>!</p><ul><li><div>Bridge Pose (Setu Bandhasana)</div></li><li><div>Legs Up the Wall Pose (Viparita Karani)</div></li><li><div>Pigeon Pose (Eka Pada Rajakapotasana)</div></li><li><div>Downward-Facing Dog Pose (Adho Mukha Svanasana)</div></li><li><div>Wind-Relieving Pose (Pawanmuktasana)</div></li><li><div>Half Lord of the Fishes Pose (Ardha Matsyendrasana)</div></li><li><div>Cow Face Pose (Gomukhasana)</div></li></ul><h3>1. Bridge Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/oQFlYhzfRPKpDrtAnrJ1\" alt=\"bridge pose.png\" title=\"bridge pose.png\" width=\"600\" height=\"400\" /><p>Bridge pose opens and stretches your hip flexors, relieves lower back pain, and strengthens core and back muscles. You can support your lower back with your hands, a block, or a bolster.</p><p></p><h3>2. Legs Up the Wall Pose</h3><img src=\"https://media.graphcms.com/JyjlanUHQ7yDrce4roFY\" alt=\"viparita karani.png\" title=\"viparita karani.png\" width=\"600\" height=\"400\" /><p>Legs Up the Wall pose is helpful for relaxing the hips and back, reducing knee and ankle pain, and relieving tired feet and legs. You can do it actually up against a wall or not. Place a bolster under your hips for more support if that feels better for you.</p><p></p><h3>3. Pigeon Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/dh3j0X58RhqUq8G2Inql\" alt=\"pigeon pose.png\" title=\"pigeon pose.png\" width=\"600\" height=\"400\" /><p>Pigeon pose not only promotes good posture but stretches the lower part of your body, making the hip area more flexible and relieving muscle aches. It&#39;s important to perform this pose on both sides even if you only have pain on one side.</p><p></p><h3>4. Downward-Facing Dog Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/6m8kQngmQcehxuVgyVYr\" alt=\"downward facing dog.png\" title=\"downward facing dog.png\" width=\"600\" height=\"400\" /><p>Downward-facing dog is an important yoga pose that helps lengthen the spine, stretch the back muscles, and strengthen the feet and legs. As you work your way into the pose, try to shift your weight back onto your heels (and off of your back). It&#39;s fine if you can&#39;t rest your heels on the floor.</p><p></p><h3>5. Wind-Relieving Pose</h3><img src=\"https://media.graphcms.com/output=format:png/resize=height:400,width:600/hATljESKTlCcJF7bfcOL\" alt=\"wind relieving pose.png\" title=\"wind relieving pose.png\" width=\"600\" height=\"400\" /><p>Wind-relieving pose loosens the lower back and helps flex your back and hip muscles. You may also find that this pose relieves knee pain. Stay in the pose for as long as is comfortable.</p><p></p><h3>6. Half Lord of the Fishes Pose</h3><img src=\"https://media.graphcms.com/wxp1S0L4RKKZRI613yOP\" alt=\"ardha matsyendrasana.png\" title=\"ardha matsyendrasana.png\" width=\"600\" height=\"400\" /><p>Twists can feel amazing on your back but be sure to only twist as much as is comfortable for you, sitting on a cushion to lift your lower back as you twist, if needed. Half Lord of the Fishes helps to stretch your back muscles, release stiffness from hips, and flex the spine. Be sure to repeat the twist on both sides.</p><p></p><h3>7. Cow Face Pose</h3><img src=\"https://media.graphcms.com/omIxRL5QtCf13KvL7EvA\" alt=\"gomukhasana.png\" title=\"gomukhasana.png\" width=\"600\" height=\"399\" /><p>Cow face pose is a beautiful pose that can help elongate the spine and correct posture. It also strengthens the back and hip muscles. Many people struggle with this pose because they&#39;re not able to meet their hands at the back. That&#39;s okay. Your flexibility will improve over time.</p><p></p><p>If you have a few minutes left after completing these poses, take those minutes in savasana by lying on your back with your feet flat on the mat. Focus on how your body feels. If you notice areas of tension, breathe into those areas for a few minutes.</p><p></p><h3>Yoga Poses to Avoid When You Have Sciatica</h3><p>If you&#39;re actively experiencing sciatica, your best bet is curling up with heating pads or ice packs until the pain is gone. In addition, there are some yoga poses that should be avoided as they can further aggravate already unhappy sciatic nerves. Generally, poses that involve forward bends or put pressure on the lower back should be avoided.</p><p></p><p>If you&#39;re taking any type of sedative medication or are hypermobile, it&#39;s important to listen to a physical therapist or qualified yoga teacher before proceeding with yoga practice.</p><p></p><h3>Wrapping Up</h3><p>No matter whether your sciatic nerves get mad at you for sleeping wrong or you&#39;ve just been sitting for too many hours out of the day, these yoga poses for sciatica are a great way to ease pain and prevent it from happening in the future. We recommend signing up for a free 2-week trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>. You&#39;ll not only get access to our full schedule of yoga classes, but you&#39;ll receive three free one-on-one sessions with our expert yoga teachers who will address your questions and concerns and get you started on a path towards better back health (the one-on-one sessions are kind of like working with a physical therapist, but specifically for yoga).</p><p></p>"},"category":["fitness","pain_management"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}