Best Beginner Yoga Poses for Sore Muscles: Feel Better Fast

{"slug":"yoga-for-sore-muscles","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"ckkss4i6g11qk0a81swms978n","slug":"clear-your-chakras","author":{"name":"Abhishek Sharma","teacherMytSlug":null,"pictureUrl":null},"title":"Beginner's Guide to Clearing Chakras | Benefits, Healing & Chanting Chakras","createdAt":"2021-02-05T21:07:01.067503+00:00","coverUrl":"clear-your-chakras_72106447.png","content":{"text":"Maybe you don’t expect to see a chakra clearing session mixed in with yoga classes. The western part of the world tends to be more focused on outward results, and you do yoga because that’s what you want. Results.\\nStrength. Flexibility. Toning. Gentle exercise for an injured or unconditioned body.\\nAnd you know nothing of chakras or chanting or all that other “woo woo” stuff.\\nThe truth is, yoga, chakra clearing, and chanting work together to create harmony with your inner and outer world. They are all forms of meditation!\\n\\nIf you’re new to the woo, then this post will be helpful in understanding why I offer a \\nChakras and Sound Healing class \\nthrough MyYogaTeacher.\\n\\nWhat are Chakras?\\nChakras are energy points in your body that correspond to organs, nerves, and areas of our body that affect our mental, physical, and emotional well-being. We are all made up of energy! Everything is made of energy.\\nSo it is no surprise that energy flows through and around us.\\nWhen your chakras or energy centers are off balance or blocked, you may experience negative emotional or physical symptoms related to a particular chakra.\\n\\nThe 7 Important Types Of Chakras:\\n\\n1. Root chakra (Muladhara): \\n Responsible for your sense of security, stability, and safety.\\n2. Sacral chakra (Svadhisthana):\\n Responsible for sexual and creative energy and linked to how you relate to and connect with others.\\n3. Solar plexus chakra (Manipura):\\n Corresponds to confidence, self-esteem, and helps you feel in control of your life.\\n4. Heart chakra (Anahata):\\n All about our ability to love and show compassion.\\n5. Throat chakra (Vishuddha):\\n Has to do with how we communicate verbally.\\n6. Third eye chakra (Ajna):\\n Linked to intuition and imagination.\\n7. Crown chakra (Sahasrara):\\n Represents your spiritual connection to self, others, and the Universe/God. Also linked to your life’s purpose.\\n\\nHow do you know if you have one or many – or any – blocked chakras? And what does clearing them even mean? Or do?\\n\\n\\n\\n\\nClear Your Chakras and Improve Your Life.\\n\\nHaving balanced chakras (or imbalanced ones) impacts all areas of your life. Chakras are receptors and emitters. They receive and give back energy. You will receive the same frequency of energy back from the world that you emit.\\nAn easily relatable example of this is when you constantly see the negative attributes in someone’s character. The more you talk, think, and explore those negative things, the more you will find. This also works in reverse. When we love someone, we choose to see all the good things in them, which leads us to find more good things. \\nWhen you feel poor, you often act poor. So you receive more of the same. When you are unkind, you are often met with unkindness.\\n\\nThis is energy. Chakra energy.\\n\\nHow to Identify Blocked Chakras :\\n\\n1. Root chakra:\\n Stress about money, digestive issues, arthritis, problems in the legs, feet, tailbone or rectum, prostate issues.\\n2. Sacral chakra:\\n Constant fear of betrayal, sexual or reproductive health issues, hip or lower back pain, urinary or kidney dysfunction.\\n3. Solar plexus chakra:\\n Fear of rejection, digestive issues, chronic fatigue, pancreas or gallbladder problems.\\n4. Heart chakra: \\nFear of being alone, asthma, arm and wrist pain, jealousy or bitterness, upper back or shoulder problems.\\n5. Throat chakra: \\nFear being out of control, thyroid issues, sore throats, ear infections, trouble expressing yourself, neck and shoulder pain.\\n6. Third eye chakra:\\n Moodiness or stubbornness, blurry vision or eye problems, sinus issues, headaches.\\n7. Crown chakra: \\nFear of alienation, rigid thoughts, analysis paralysis.\\n\\nRegularly clearing your chakras through a guided chakra clearing session or by visiting an energy healer will help alleviate many of these symptoms.\\n\\nAnd don’t rule it out as a part of your regular yoga routine!\\n\\nStep-by-Step Beginner's Guide to Clear Chakras :\n\\nChakras are energy centers in your body that are believed to be responsible for different aspects of your physical, mental, and emotional well-being. By clearing these energy centers, you can remove blockages that may be preventing you from feeling your best. Here's how to get started:\\n\\nStep 1: Find a quiet, comfortable space where you won't be disturbed. It's important to be able to focus your attention on your body and your breath without distractions.\\n\\nStep 2: Take a few deep breaths and close your eyes. Allow yourself to settle into the present moment and let go of any worries or distractions that may be on your mind.\\n\\nStep 3: Start with the root chakra, located at the base of your spine. Visualize a red ball of energy at this location. Imagine this energy ball expanding and filling your entire pelvic area. As you focus on this visualization, repeat the following affirmation to yourself: \"I am safe and secure.\"\\n\\nStep 4: Move up to the sacral chakra, located just below your navel. Visualize an orange ball of energy at this location. Imagine this energy ball expanding and filling your entire lower abdomen. Repeat the following affirmation to yourself: \"I am creative and passionate.\"\\n\\nStep 5: Next, focus on the solar plexus chakra, located just above your navel. Visualize a yellow ball of energy at this location. Imagine this energy ball expanding and filling your entire upper abdomen. Repeat the following affirmation to yourself: \"I am confident and empowered.\"\\n\\nStep 6: Move up to the heart chakra, located in the center of your chest. Visualize a green ball of energy at this location. Imagine this energy ball expanding and filling your entire chest. Repeat the following affirmation to yourself: \"I am loved and loving.\"\\n\\nStep 7: Next, focus on the throat chakra, located at the base of your throat. Visualize a blue ball of energy at this location. Imagine this energy ball expanding and filling your entire throat area. Repeat the following affirmation to yourself: \"I am honest and expressive.\"\\n\\nStep 8: Move up to the third eye chakra, located in the center of your forehead. Visualize an indigo ball of energy at this location. Imagine this energy ball expanding and filling your entire head. Repeat the following affirmation to yourself: \"I am intuitive and aware.\"\\n\\nStep 9: Finally, focus on the crown chakra, located at the top of your head. Visualize a violet ball of energy at this location. Imagine this energy ball expanding and filling your entire body. Repeat the following affirmation to yourself: \"I am connected and at peace.\"\\n\\nStep 10: Take a few deep breaths and allow yourself to sit in this state for a few minutes. When you're ready, slowly open your eyes and come back to the present moment.\\n\\nCongratulations, you've just completed a chakra clearing exercise! With regular practice, this can be a powerful tool for enhancing your overall well-being. Remember to stay patient with yourself and enjoy the process.\\n\\nMeditation for Clearing Chakras\\n\\nMeditation is a powerful tool that can be used to clear your chakras and bring your mind and body into a state of balance and harmony. By focusing your attention on your breath and your energy centers, you can release blockages and allow energy to flow freely throughout your body.You may not feel comfortable chanting at the end of your yoga practice. Might want to check on your throat chakra about that (jk)!\\nOr maybe it’s just unfamiliar to you. Why do we do it? What’s the point? \\nSound healing is real. \\nThe practice of using vibrations in order to relax and heal the body has been scientifically proven to be effective.\\nTraditionally, the chanting of “Om” (pronounced “AUM”) happens at the beginning and end of a yoga or meditation session. The letters AUM symbolize the divine energy of Shakti. Shakti is referred to as the “Great Divine Mother” in Hinduism. \\nThe three main characteristics of Shakti are creation, preservation, and liberation.\\nThe sound Om, when done correctly, vibrates at a frequency of 432 Hz, the same frequency as everything throughout nature. It’s a universal sound that helps us connect with ourselves and everything around us.\\nChanting not only helps us open and close our practice, separating it from the rest of our day. It also helps slow down the nervous system and calm the mind.\\nJust as chanting helps calm the mind and connect and ground us to the present, “Namaste” shows respect and reverence for the experience, the Universe, and the other people around you.\\nIt may seem weird to you, but think of it as a handshake of gratitude to your body, your instructor, and the planet that supports you both.\\n\\n\\n\\n\\nHow do you Chant Chakras?\\n\\n⁠Chanting is a powerful way to activate and balance your chakras. The vibration of the sound can help to clear blockages and promote the flow of energy through your energy centers. Here's how to get started with chanting your chakras:\\n\\nChoose a chant that resonates with you: There are many different chants and mantras that can be used to activate and balance your chakras. Explore different options and find one that resonates with you. .\\nFind a comfortable and quiet space: Choose a quiet and comfortable space where you won't be disturbed. This can be a room in your house, a quiet outdoor space, or anywhere else that feels calming and peaceful to you.\\nFocus your attention on the specific chakra you want to activate: Each chakra has its own unique sound and vibration. As you chant, focus your attention on the specific chakra you want to activate. For example, if you're working on your heart chakra, you might focus on the sound \"YAM.\"\\nUse deep, intentional breathing: As you chant, use deep and intentional breathing to help you connect with your body and your energy centers. Breathe in slowly and deeply, and exhale slowly and fully.\\nRepeat the chant as many times as you like: You can repeat the chant as many times as you like, whether that's for a few minutes or for an extended period of time. The important thing is to stay focused and present, and to allow the sound of the chant to help you connect with your chakras and promote the flow of energy through your body.\\nFAQs about Clearing Chakras\\n\\nAre chakras scientifically proven? \\nWhile the existence of chakras is not widely accepted within the scientific community, there are studies that have explored the connection between the body's energy centers and overall health and well-being.\\n\\nHow do chakras relate to life purpose? \\nAccording to some spiritual teachings, each chakra is associated with a specific aspect of life and can provide insight into one's life purpose. For example, the heart chakra is associated with love and compassion, while the throat chakra is associated with communication and self-expression.\\n\\nHow often should you clear your chakras? \\nThere is no set schedule for clearing your chakras, but many people find it helpful to do so on a regular basis. You might choose to clear your chakras daily, weekly, or whenever you feel like your energy needs a boost.\\n\\nHow to heal chakras? \\nThere are many different techniques that can be used to heal and balance your chakras. Some popular options include meditation, yoga, energy healing, and sound therapy.\\n\\nWhy does my solar plexus feel weird? \\nThe solar plexus is associated with personal power and self-confidence. If you're feeling a strange sensation in this area, it could be a sign that your solar plexus chakra is out of balance. Consider exploring techniques to balance this energy center, such as practicing self-empowerment or visualizing a ball of bright yellow light in this area.\\n\\nWhat is the chakra for digestion?\\n \\nThe third chakra, located in the solar plexus region, is associated with digestion and metabolism. A balanced solar plexus chakra can help promote healthy digestion and a strong metabolism, while an imbalanced chakra can lead to digestive issues and low energy levels. Techniques such as yoga and meditation can help to balance this energy center and promote digestive health.\\n\\n\\nI encourage you to challenge yourself to a\\n Chakra and Sound Healing session\\n. Feel the difference in your heart, mind, and body afterwards. Pay attention to how it makes you feel. Do any parts of your body ache or hurt less? Is your mind more calm and focused? Do you feel more connected to yourself and nature?\\nThese are some of the benefits you may experience!\\nNot sure about it just yet? \\nmyYogaTeacher offers a 2-week free trial\\n where you have access to my class and many more! Group yoga, meditation, sound healing, and chakra clearing classes from the comfort of your own home. \\nAll are welcome here!"}},{"id":"clb52ie0sp5ba0bk78n0v86hv","slug":"yoga-workshops-for-new-year-2023","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Exciting New Yoga Workshops to Jumpstart Your New Year!","createdAt":"2022-12-01T12:43:19.773552+00:00","coverUrl":"oteegmdl4axpzfhzpsj6.jpg","content":{"text":"Happy New Year!\\nAs each year comes to a close, there is an inevitable sense that the next year will be better. Smoother, less stressful, more joyful. There is \\nhope\\n. \n\\nAnd, there are, of course, resolutions. But what if resolutions were simply called “life changes?” Or better, \\nlifestyle\\n changes.\n\\nWhether your “resolution” this year is to lose weight, get in better shape, practice more selfcare, or improve your mental and emotional health, MyYogaTeacher is here to support you…not just for the year, for life.\n\\nIntroducing our Three New Yoga Workshops :\n\\nWe understand how hard it can be to start and keep a new habit going, even if you’re motivated to do so at the strike of midnight on New Year’s Eve. Somehow, life just gets in the way of progress as the new year passes. And good intentions remain just that. Intentions. \\n\\nThese workshops are designed to give you all the tools you need to support your mental, emotional, and physical New Year’s resolutions in the New Year and beyond! We hope you’ll check them out, register, and join us! \\nEach one is 30 days and begins on January 2, 2023!\\n\n\\n\\nStarting Selfcare in the New Year: A Sustainable Approach\\n\\n\\nMaking time to rest, relax, and reset is vital to our mental, emotional, and physical health. Yoga can play an important role in helping you relax (even during a busy day). A sustainable selfcare routine is a great way to start the New Year and support your whole body health for years to come!\n\\nAt MyYogaTeacher, we are all passionate about this topic and are excited to offer this 30-day workshop which will be led by expert MyYogaTeacher instructors, Preeti and Bodhi! \\nClick the workshop link above to register and learn more about what you can expect at each session of this workshop.\\n\n\\n\\n\n\\n\\nYoga for Weight Loss: Lose Weight & Keep it Off\\n\\n\\nIf you find it hard to start and/or stick to a weight loss routine or don’t know where to begin on your fitness journey, this 30-day workshop is for you! MyYogaTeacher is fortunate to have yoga instructors Anupama and Kanishka leading this workshop, experts in yoga, fitness, and nutrition! \\n\\nTake charge of your health and make it a priority as you learn about a yogic diet, asanas to help you lose weight, and build a fitness routine you will \\nwant\\n to stick with! All of our instructors are there to support you with group and 1-on-1 classes as well once the workshop is over. \\nClick the workshop link above to register and learn more about what you can expect at each session of this workshop!\\n\\n\\n\n\\n\\nGetting Fit for the New Year and Beyond\\n\\n\\nThe wonderful MyYogaTeacher experts leading this workshop, Shweta and Shikha, are dedicated to helping you reach your fitness goals! While this workshop is also excellent for those wanting to lose weight, it is designed for those who want to specifically work on developing more strength, flexibility, and balance!\\n\\nSometimes, we set goals for ourselves in the New Year and don’t have the support we need to reach them. This workshop ends that! Whether you’re already fit and looking to get fitter or you’re not in the shape you’d like to be and want to change that, this workshop will help you reach your goals and continue growing on your fitness journey. \\nClick the workshop link above to register and learn more about what you can expect at each session of this workshop!\\n\\n\\n\n\\nJoin us and let yoga lead you into the New Year (and a new life)!\\n"}},{"id":"cl9dwio8rj8n90ak1iocngo1g","slug":"yin-yoga-poses-to-loosen-your-hips","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Hips: 5 Yin Yoga Poses to Loosen Your Hips","createdAt":"2022-10-18T07:46:06.261579+00:00","coverUrl":"d54doaphdsdz8ys0iiny.jpg","content":{"text":"Why Yin Yoga for Hips?\\nYin yoga is a yoga style based on  ancient Chinese medicine principles. The goal of the practice is to build a mind-body connection through slow movements, meditation and breathwork. Yin yoga is for every body, level and practice. It doesn’t matter if you do yoga for strength, relaxation or balance. A yin practice will help you deepen your practice at any level. 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.\\n\\nBenefits of a Hip Opening Yin Yoga Sequence\\nYin yoga helps you slow down, relax and turn your practice inward. A regular practice can help you restore your energy and lower your stress levels. Suffering from a specific pain, illness or ailment? Yin yoga’s meditation principles of focus and breathwork can help you target your pain and work through it in your practice. Yin will leave your body feeling relaxed, renewed and free of pain.\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when you don’t feel your best, you don’t have far to go to get to your practice! You can pull up our app on your phone or our website right on your computer for 24/7 access to live classes. We’re there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. \\n\\nWhy is there so much tension in my hips?\\nIn a world where we spend more time working and commuting than we do resting and relaxing, joint pain is inevitable. Nearly one in every four adults suffer from some form of joint pain or muscle fatigue. There are lots of reasons we carry tension and pain in our hips. It can be something simple like needing a new pair of sneakers, sitting too long in the car or at work, or something  advanced like undiagnosed injury, muscle spasms or kidney pain. \\nLet’s break down the most commonly reported issues:\\nSciatica\\n: This pain or tension is very common and often occurs from a pinch in the spine or muscle spasm in the back. \n⁠\\nAccording to the center for spine and ortho\\n, “A gentle yoga practice can be of great help in reducing sciatic pain. Yoga asanas, along with conscious, slow breaths, can provide immense relief to back pain patients and people who have sciatica. It gives them the right support to take care of their pain and prevent serious complications”\\nMuscle Strain\\n: An injury to a muscle or tendon can cause a strain. Yin yoga can help make the muscles stretchy and more flexible to avoid further strain or injury. \\nArthritis\\n: Arthritis is a very common cause of hip pain where inflammation occurs in the joints. It’s usually hereditary or can occur after multiple injuries to a joint. Yin yoga will help reduce pain by reducing stress and anxiety in the body. \\nStress or anxiety\\n:  Believe it or not, our hips are connected to our second chakra which is located within the pelvis. When we are struggling or stressed the psoas muscles may tighten and cause pain. Hip openers are great for opening up this chakra and the muscles attached but be prepared, an emotional response may occur. \\n\\n5 Yin Yoga Poses to Help You Loosen Up Tight Hips\\nMost people with joint pain find that when they add stretching or yoga into their routine it decreases pain, stiffness and muscle fatigue by helping them with overall flexibility and stress management. Committing just 10 minutes a day to stretching at home can make a world of difference! Start your at home practice with just five yin yoga stretches. \\n\\n1. Bound Angle Pose\\nThis pose helps to open the hips and chest to help relieve inflammation or joint pain. It will also help lengthen your spine to stimulate nervous and respiratory systems. \\n\\n\\n\\n2. Low Lunge Pose\\nThis accessible hip opener is great for every level practitioner. It effectively opens the hips and lower back and helps to activate your core muscles. Strengthening your core will help reduce back and hip pain. \\n\\n\\n\\n3. Pigeon Pose\\nThis pose will stretch your hip flexors and lower back which will promote mobility and flexibility in the hip joint. Doing this pose regularly has proven to reduce hip and back pain caused by everyday occurrences like sitting too long at a desk. If this pose is too intense, you can take a figure four stretch on your back to start easing into the pose. \\n\\n\\n\\n4. Malasana Pose\\nThis pose helps to force blood flow to the hips and pelvis which can become inactive from sitting too long. Stretches the hips, groin, back and pelvic areas. \\n\\n\\n\\n5. Cow Face Pose \\nCow face gets deep into the fascia stretching the hip rotators, glute muscles and the abductors. This deep stretch will help to unlock pain and stress from the joints. \\n\\n\\n \\nYoga Classes to Try on MyYogaTeacher Online Platform\\nReady to commit to classes? Great! There are many classes you can try for hip rehab on our platform! But here are a few of our favorites!\n\\n\\nYoga for back health\\n:  Hip pain can often start from tension in the back or spine. Take this class to work through strengthening and lengthening poses to relieve pain and stress on your back and hips. \\n\\nYin for recovery\\n: Start your day with this class before you head out. This class will work deep into your muscle tissue and fascia to prepare your body for a busy, active day of whatever life throws your way. \\n\\nYoga fusion for joints\\n: Improve your health and body with this fusion class that combines foam rolling, yoga and weights. Fusion classes are proven to improve overall health and wellness. \\nIf you’ve been suffering from back pain and looking for a way to find relief, look no further than \\nMyYogaTeacher\\n! Start a yoga practice for recovery with our live,expert teachers! With interactive feedback and individualized attention, you can get the support you need & your body will thank you!\\nGet started today with our \\nfree trial\\n! Our two week trial includes unlimited group classes with experienced Indian instructors and two complimentary 1-on-1 sessions! "}}],"relatedPosts":[],"blogContent":{"id":"ckk6ysenk21uj0a76z1142rgu","slug":"yoga-for-sore-muscles","author":{"name":"My Yoga Teacher","teacherMytSlug":null,"pictureUrl":null},"title":"Best Beginner Yoga Poses for Sore Muscles: Feel Better Fast","createdAt":"2021-01-21T14:42:38.534163+00:00","updatedAt":"2022-10-20T07:07:50.813952+00:00","coverUrl":"istockphoto-1158604393-612x612.jpg","seoDescription":"If you're an athlete or just sore from that last intense workout, yoga for sore muscles relieves pain and increases flexibility.","content":{"text":"You hurt. Bad.\\n\\nSitting is a struggle. Standing isn’t any better. Lying down is...tolerable.\\n\\nUltimately, everything just hurts.\\n\\nMaybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.\\n\\nWhatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.\\n\\nAdding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.\\n\\nCheck out some of these muscle recovery yoga poses when you just need a break from those achy muscles.\\n\\n1. Pigeon Pose\\nThis pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.\\n\\nIf you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:\\n\\n1. Keep your hips square.\\n2. Rotate your rear leg to neutral position (not turned out).\\n3. Don’t collapse onto the hip of your front bent leg.\\n4. Use padding underneath your hip if necessary.\\n5. Avoid this pose if you have knee or hip issues.\\n\\nThis pose can be intense but in a good way! However, there should be no pain.\\n\\n\\n\\n\\n2. Reclined Strap Stretches\\n\\nRelease the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!\\n\\nJust lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!\\n\\nTips for success with this pose:\\n\\n1. Keep both feet flexed.\\n2. Keep both hips firmly planted on the floor.\\n3. The straight leg on the mat should remain in neutral position, not turned out.\\n4. Don’t overstretch! Modify as needed for comfort.\\n\\nRunners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!\\n\\n\\n\\n\\n3. Reclined Twist\\n\\nThis pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.\\n\\nIf the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.\\n\\n\\n\\n\\n4. Straight Legged Forward Bend\\n\\nThe best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.\\n\\nThe best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!\\n\\nNo need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.\\n\\nJust make sure your weight rests in the balls of your feet, not back on your heels!\\n\\n\\n5. Child’s Pose\\n\\nThere’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.\\n\\nIt’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!\\n\\nRest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.\\n\\n\\n\\n\\nAs a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.\\n\\nIf you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s \\nBeginner\\n class for free with your two week trial!\\n\\nOr if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!\\n\\n\\n\\n\\n\\n","html":"<p>You hurt. Bad.</p><p></p><p>Sitting is a struggle. Standing isn’t any better. Lying down is...tolerable.</p><p></p><p>Ultimately, everything just hurts.</p><p></p><p>Maybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.</p><p></p><p>Whatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.</p><p></p><p>Adding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.</p><p></p><p>Check out some of these muscle recovery yoga poses when you just need a break from those achy muscles.</p><p></p><h2>1. Pigeon Pose</h2><p>This pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.</p><p></p><p>If you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:</p><p></p><p>1. Keep your hips square.</p><p>2. Rotate your rear leg to neutral position (not turned out).</p><p>3. Don’t collapse onto the hip of your front bent leg.</p><p>4. Use padding underneath your hip if necessary.</p><p>5. Avoid this pose if you have knee or hip issues.</p><p></p><p>This pose can be intense but in a good way! However, there should be no pain.</p><p></p><img src=\"https://media.graphcms.com/resize=width:600,height:400/QHzD0ypwSu6Cdwks4PlA\" alt=\"Half Pegion Pose\" title=\"depositphotos_79035678-stock-photo-swan-pose.jpg\" width=\"600\" height=\"400\" /><p></p><p></p><h2>2. Reclined Strap Stretches</h2><p></p><p>Release the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!</p><p></p><p>Just lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!</p><p></p><p>Tips for success with this pose:</p><p></p><p>1. Keep both feet flexed.</p><p>2. Keep both hips firmly planted on the floor.</p><p>3. The straight leg on the mat should remain in neutral position, not turned out.</p><p>4. Don’t overstretch! Modify as needed for comfort.</p><p></p><p>Runners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!</p><p></p><img src=\"https://media.graphcms.com/resize=width:1200,height:628/WNyY5lb3S8i1SxI29gIK\" alt=\"Hamstrings Stretch with Yoga Strap\" title=\"Female_Stretching_Band_1200x628-facebook-1200x628.jpg\" width=\"1200\" height=\"628\" /><p></p><p></p><h2>3. Reclined Twist</h2><p></p><p>This pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.</p><p></p><p>Begin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.</p><p></p><p>If the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.</p><p></p><img src=\"https://media.graphcms.com/resize=width:1600,height:900/wmP4ycqlQHmba7mLDMb4\" alt=\"Supine Spinal Twist Pose\" title=\"RECLINED-ABDOMINAL-TWIST-POSE-30.jpg\" width=\"1600\" height=\"900\" /><p></p><p></p><h2>4. Straight Legged Forward Bend</h2><p></p><p>The best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.</p><p></p><p>The best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!</p><p></p><p>No need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.</p><p></p><p>Just make sure your weight rests in the balls of your feet, not back on your heels!</p><p></p><h2></h2><h2>5. Child’s Pose</h2><p></p><p>There’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.</p><p></p><p>It’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!</p><p></p><p>Rest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:960,height:639/xipBT12cSNmHT5tMEB4k\" alt=\"Child’s Pose\" title=\"yoga-2959214_960_720.jpg\" width=\"960\" height=\"639\" /><p></p><p>As a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.</p><p></p><p>If you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s <a target='_blank' title=\"https://www.myyogateacher.com/workshops/yoga-level-1\" href=\"https://www.myyogateacher.com/workshops/yoga-level-1\">Beginner</a> class for free with your two week trial!</p><p></p><p>Or if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!</p><p></p><p></p><p></p><p></p><p></p><p></p>"},"category":["therapy","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>You hurt. Bad.</p><p></p><p>Sitting is a struggle. Standing isn’t any better. Lying down is...tolerable.</p><p></p><p>Ultimately, everything just hurts.</p><p></p><p>Maybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.</p><p></p><p>Whatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.</p><p></p><p>Adding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.</p><p></p><p>Check out some of these muscle recovery yoga poses when you just need a break from those achy muscles.</p><p></p><h2>1. Pigeon Pose</h2><p>This pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.</p><p></p><p>If you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:</p><p></p><p>1. Keep your hips square.</p><p>2. Rotate your rear leg to neutral position (not turned out).</p><p>3. Don’t collapse onto the hip of your front bent leg.</p><p>4. Use padding underneath your hip if necessary.</p><p>5. Avoid this pose if you have knee or hip issues.</p><p></p><p>This pose can be intense but in a good way! However, there should be no pain.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/QHzD0ypwSu6Cdwks4PlA\" \n                alt=\"Half Pegion Pose\"\n                title=\"Half Pegion Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/QHzD0ypwSu6Cdwks4PlA\"\n                alt=\"Half Pegion Pose\"\n                title=\"Half Pegion Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/QHzD0ypwSu6Cdwks4PlA\"\n                alt=\"Half Pegion Pose\"\n                title=\"Half Pegion Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><h2>2. Reclined Strap Stretches</h2><p></p><p>Release the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!</p><p></p><p>Just lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!</p><p></p><p>Tips for success with this pose:</p><p></p><p>1. Keep both feet flexed.</p><p>2. Keep both hips firmly planted on the floor.</p><p>3. The straight leg on the mat should remain in neutral position, not turned out.</p><p>4. Don’t overstretch! Modify as needed for comfort.</p><p></p><p>Runners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1200,height:628/WNyY5lb3S8i1SxI29gIK\" \n                alt=\"Hamstrings Stretch with Yoga Strap\"\n                title=\"Hamstrings Stretch with Yoga Strap\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:628/WNyY5lb3S8i1SxI29gIK\"\n                alt=\"Hamstrings Stretch with Yoga Strap\"\n                title=\"Hamstrings Stretch with Yoga Strap\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1200,height:628/WNyY5lb3S8i1SxI29gIK\"\n                alt=\"Hamstrings Stretch with Yoga Strap\"\n                title=\"Hamstrings Stretch with Yoga Strap\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><h2>3. Reclined Twist</h2><p></p><p>This pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.</p><p></p><p>Begin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.</p><p></p><p>If the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1600,height:900/wmP4ycqlQHmba7mLDMb4\" \n                alt=\"Supine Spinal Twist Pose\"\n                title=\"Supine Spinal Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:900/wmP4ycqlQHmba7mLDMb4\"\n                alt=\"Supine Spinal Twist Pose\"\n                title=\"Supine Spinal Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1600,height:900/wmP4ycqlQHmba7mLDMb4\"\n                alt=\"Supine Spinal Twist Pose\"\n                title=\"Supine Spinal Twist Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p></p><h2>4. Straight Legged Forward Bend</h2><p></p><p>The best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.</p><p></p><p>The best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!</p><p></p><p>No need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.</p><p></p><p>Just make sure your weight rests in the balls of your feet, not back on your heels!</p><p></p><h2></h2><h2>5. Child’s Pose</h2><p></p><p>There’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.</p><p></p><p>It’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!</p><p></p><p>Rest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.</p><p></p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:960,height:639/xipBT12cSNmHT5tMEB4k\" \n                alt=\"Child’s Pose\"\n                title=\"Child’s Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:960,height:639/xipBT12cSNmHT5tMEB4k\"\n                alt=\"Child’s Pose\"\n                title=\"Child’s Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:960,height:639/xipBT12cSNmHT5tMEB4k\"\n                alt=\"Child’s Pose\"\n                title=\"Child’s Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>As a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.</p><p></p><p>If you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s <a target='_blank' title=\"https://www.myyogateacher.com/workshops/yoga-level-1\" href=\"https://www.myyogateacher.com/workshops/yoga-level-1\">Beginner</a> class for free with your two week trial!</p><p></p><p>Or if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!</p><p></p><p></p><p></p><p></p><p></p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-sore-muscles","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-sore-muscles","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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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>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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Bad.\\n\\nSitting is a struggle. Standing isn’t any better. Lying down is...tolerable.\\n\\nUltimately, everything just hurts.\\n\\nMaybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.\\n\\nWhatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.\\n\\nAdding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.\\n\\nCheck out some of these muscle recovery yoga poses when you just need a break from those achy muscles.\\n\\n1. Pigeon Pose\\nThis pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.\\n\\nIf you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:\\n\\n1. Keep your hips square.\\n2. Rotate your rear leg to neutral position (not turned out).\\n3. Don’t collapse onto the hip of your front bent leg.\\n4. Use padding underneath your hip if necessary.\\n5. Avoid this pose if you have knee or hip issues.\\n\\nThis pose can be intense but in a good way! However, there should be no pain.\\n\\n\\n\\n\\n2. Reclined Strap Stretches\\n\\nRelease the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!\\n\\nJust lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!\\n\\nTips for success with this pose:\\n\\n1. Keep both feet flexed.\\n2. Keep both hips firmly planted on the floor.\\n3. The straight leg on the mat should remain in neutral position, not turned out.\\n4. Don’t overstretch! Modify as needed for comfort.\\n\\nRunners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!\\n\\n\\n\\n\\n3. Reclined Twist\\n\\nThis pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.\\n\\nBegin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.\\n\\nIf the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.\\n\\n\\n\\n\\n4. Straight Legged Forward Bend\\n\\nThe best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.\\n\\nThe best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!\\n\\nNo need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.\\n\\nJust make sure your weight rests in the balls of your feet, not back on your heels!\\n\\n\\n5. Child’s Pose\\n\\nThere’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.\\n\\nIt’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!\\n\\nRest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.\\n\\n\\n\\n\\nAs a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.\\n\\nIf you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s \\nBeginner\\n class for free with your two week trial!\\n\\nOr if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!\\n\\n\\n\\n\\n\\n","html":"<p>You hurt. Bad.</p><p></p><p>Sitting is a struggle. Standing isn’t any better. Lying down is...tolerable.</p><p></p><p>Ultimately, everything just hurts.</p><p></p><p>Maybe you overdid it at the gym. Maybe you haven’t worked out in a while and you decided to jump back into it. You know, full steam ahead. Or it could be you tried something new, and you used muscles you haven’t been using on the regular during your workouts.</p><p></p><p>Whatever the case, recovery yoga is your new best friend! Yoga is the perfect sweet relief for sore muscles. Especially if you’re a beginner.</p><p></p><p>Adding yoga for muscle recovery to your workout routine helps your body bounce back from the intense stress of hardcore workouts and helps to prevent injury.</p><p></p><p>Check out some of these muscle recovery yoga poses when you just need a break from those achy muscles.</p><p></p><h2>1. Pigeon Pose</h2><p>This pose helps release soreness in your hips and lower back by stretching out your hips, glutes, and even your outer quadricep.</p><p></p><p>If you need quick relief in those areas, this is the pose for you! Here are some tips for correctly practicing this pose:</p><p></p><p>1. Keep your hips square.</p><p>2. Rotate your rear leg to neutral position (not turned out).</p><p>3. Don’t collapse onto the hip of your front bent leg.</p><p>4. Use padding underneath your hip if necessary.</p><p>5. Avoid this pose if you have knee or hip issues.</p><p></p><p>This pose can be intense but in a good way! However, there should be no pain.</p><p></p><img src=\"https://media.graphcms.com/resize=width:600,height:400/QHzD0ypwSu6Cdwks4PlA\" alt=\"Half Pegion Pose\" title=\"depositphotos_79035678-stock-photo-swan-pose.jpg\" width=\"600\" height=\"400\" /><p></p><p></p><h2>2. Reclined Strap Stretches</h2><p></p><p>Release the beast that is tight, sore hamstrings and inner and outer thighs. Use this muscle recovery yoga pose right after an intense workout or the next day...or both!</p><p></p><p>Just lie on your back, legs straight out, and bend one knee into your chest. Wrap your strap around the ball of your foot. Straighten your leg while holding both ends of the strap. Pull the strap straight back, right and then left, gently releasing the muscles in your inner and outer thighs, and hamstrings. Don’t forget to breathe!</p><p></p><p>Tips for success with this pose:</p><p></p><p>1. Keep both feet flexed.</p><p>2. Keep both hips firmly planted on the floor.</p><p>3. The straight leg on the mat should remain in neutral position, not turned out.</p><p>4. Don’t overstretch! Modify as needed for comfort.</p><p></p><p>Runners often use yoga for recovery of calves, hamstrings, and even lower back pain. This pose is perfect for all of those!</p><p></p><img src=\"https://media.graphcms.com/resize=width:1200,height:628/WNyY5lb3S8i1SxI29gIK\" alt=\"Hamstrings Stretch with Yoga Strap\" title=\"Female_Stretching_Band_1200x628-facebook-1200x628.jpg\" width=\"1200\" height=\"628\" /><p></p><p></p><h2>3. Reclined Twist</h2><p></p><p>This pose is the best for relieving lower back pain. With proper technique, the reclined twist contributes to a healthy spine and also releases tight hip muscles.</p><p></p><p>Begin by lying flat on your back. Bring your knees to your chest and stretch your arms out in a T, palms up facing the ceiling. Inhale and release your knees over to one side as you exhale. Lengthen your spine down towards the ground. Press your shoulder blades down towards the floor. Hold this pose on each side for 5-10 breaths.</p><p></p><p>If the pose is too intense using both legs, try extending one leg out and down towards (or onto the floor). Or, if your bottom knee doesn’t reach the ground, try putting a block or blanket underneath it for support.</p><p></p><img src=\"https://media.graphcms.com/resize=width:1600,height:900/wmP4ycqlQHmba7mLDMb4\" alt=\"Supine Spinal Twist Pose\" title=\"RECLINED-ABDOMINAL-TWIST-POSE-30.jpg\" width=\"1600\" height=\"900\" /><p></p><p></p><h2>4. Straight Legged Forward Bend</h2><p></p><p>The best yoga for muscle recovery isn’t always complicated. A simple forward bend stretches everything from your Achilles tendon all the way up to your cervical spine.</p><p></p><p>The best stretch from this pose comes when you relax and “dangle”. Let your head drop. Breathe. Just let everything go!</p><p></p><p>No need to worry about keeping your legs perfectly straight. Feel free to rest your hands wherever you feel comfortable; thighs, shins, or the floor. You can also use a block.</p><p></p><p>Just make sure your weight rests in the balls of your feet, not back on your heels!</p><p></p><h2></h2><h2>5. Child’s Pose</h2><p></p><p>There’s a reason why this is a common pose practiced at the beginning, end and even in the middle of many yoga practices.</p><p></p><p>It’s restful and easy while stretching out your upper and lower back, arms, and hips. It’s also good for digestion. But then again, all of these poses are!</p><p></p><p>Rest easy, friend, your muscles deserve a break! Spend some time in this pose just breathing, relaxing, and deepening your stretch.</p><p></p><p></p><img src=\"https://media.graphcms.com/resize=width:960,height:639/xipBT12cSNmHT5tMEB4k\" alt=\"Child’s Pose\" title=\"yoga-2959214_960_720.jpg\" width=\"960\" height=\"639\" /><p></p><p>As a matter of fact, it’s a good practice to hold each of these poses for 5-10 breaths, or longer if you can handle it. A common muscle recovery yoga practice is called yin yoga. A slow yoga practice where each pose is held for longer periods of time, sometimes up to 5 minutes each.</p><p></p><p>If you love holding these poses and feeling the exhilarating relief from your tired sore muscles, check out MyYogaTeacher’s <a target='_blank' title=\"https://www.myyogateacher.com/workshops/yoga-level-1\" href=\"https://www.myyogateacher.com/workshops/yoga-level-1\">Beginner</a> class for free with your two week trial!</p><p></p><p>Or if back pain is the source of your woes, we are offering a Yoga for Back Pain program now! You can click here and sign up for more information!</p><p></p><p></p><p></p><p></p><p></p><p></p>"},"category":["therapy","restorative"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}