Yoga for Strength and Flexibility When You’re Not a Beginner

{"slug":"yoga-for-strength-and-flexibility","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\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\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into 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. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\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\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\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\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach 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\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\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\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\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\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\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":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. 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. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Archana R","teacherMytSlug":"archana-1","pictureUrl":"archana.jpeg"},"title":"How to Start Doing Yoga at Home","createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting. According to this study, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n online group classes\\n for every type of yoga at\\n MyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life.\n⁠\n⁠\nMaybe you’re an experienced yogi who knew this already. Maybe you’re not! Or maybe you are at an age where protecting your spine and preventing spinal problems is more challenging than it was a decade or two ago.\n\nWhatever the case, MyYogaTeacher is here to help! When you sign up for a 1:1 membership with us you get:\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab TWO FREE 1:1 sessions with your 2-week free trial here\\n! \n⁠To setup your process with MyYogaTeacher, check out our \\ntest setup\\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! "}},{"id":"ckp7cw8jc0o430b81ur01k9bj","slug":"myYogaTeacher-New-Look-and-Feel","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"myYogaTeacher has a New Look and Feel!","createdAt":"2021-05-27T20:36:03.515244+00:00","coverUrl":"deoojih5d48c5oxdqib5.jpg","content":{"text":"We've upgraded our website. \\n\\nFirst – What's the same?\\n\\nWe are who we've always been. \\nYour classes and teachers will continue to give you the best, most authentic yoga experience possible!\\n\\nThe \\nfunctionality of the website and app is all the same\\n, so you can continue to book and join classes with \\nease\\n.\\n\\nOver time, we will continue to improve the \\nfunctionality\\n and ease of the website. We usually do this based on feedback from students like you.\\n\\nWhat's New?\\n\\nThe \\nnew look and feel of the website is meant to\\n reflect our \\ncommunity values\\n and mission – to help you feel healthier and happier every day!\\n\\nThe site is lighter, happier, cleaner, less cluttered. \\n\\nRight now, you'll notice most of the changes are on the homepage \\nmyyogateacher.com\\n and our articles \\nmyyogateacher.com/articles\\n.\\n\\nBut the biggest change is...\\n\\nOur New Logo – The Banyan Tree\\n\\n\\n\\nWe invite you to join us as we reconnect with ourselves, and each other, under the banyan tree.\\n\\nMake sure to \\ntake note of the new logo (the Banyan Tree in the top pic)\\n, so you can find the app on your phone and continue to join amazing yoga classes with your MyYogaTeacher community!\\n\\nIf you don't have it already, \\nyou can download the app here\\n."}}],"relatedPosts":[],"blogContent":{"id":"cknksgsm8rq6u0a81k5d6manu","slug":"yoga-for-strength-and-flexibility","author":{"name":"Archana","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Strength and Flexibility When You’re Not a Beginner","createdAt":"2021-04-16T20:53:32.240709+00:00","updatedAt":"2022-04-11T13:58:45.350518+00:00","coverUrl":"pg22fjuqdf7dauppehmw.jpg","seoDescription":"Need more strength and flexibility? Yoga improves strength, flexibility, and so much more! Check out how in this article.","content":{"text":"It’s easy to find resources on yoga for strength and flexibility when you’re a beginner. They’re everywhere!\\n\\nIt’s just a matter of figuring out which resources are trustworthy or not. (Ahem, we’ve got you covered!)\\n\\nBut what about when you’re an advanced yogi? Or even intermediate? What if you’re already really flexible or strong or athletic or a dancer or a gymnast? How could yoga possibly challenge you when you can literally do almost all the things?\\n\\nThe amazing thing about yoga is that there’s always something new to learn!\\n\\nThat’s one of the reasons why I love teaching my \\nYoga for Strength and Flexibility class at myYogaTeacher!\\n Because we get students of all levels and it’s my job to challenge them!\\n\\nIf you haven’t tried any classes with myYogaTeacher yet,\\n sign up for your 2-week free trial here!\\n You’ll get access to my class and many others!\\n\\nIn the meantime, here are some ways my co-instructor, Shelly, and I create a dynamic class for everyone from yoga newbs to the born-to-do-yoga yogis!\\n\\n\\nStart with the basics\\n\\nNo matter what, the simplest moves are the building blocks to bigger moves! And, as an intermediate or advanced yoga practitioner, you should always move through those simple asanas as a part of getting into deeper ones.\\n\\nFor example, to get into headstand, you should first move through downward facing dog or crow pose. To get into wheel pose, you should first move through bridge pose.\\n\\nConducting our class and our practice like this allows beginner yogis to experience their own level of strength and flexibility that’s perfect for them while more advanced yogis can move on to harder asanas with more intention and while staying in alignment!\\n\\nHere’s a list of challenging yoga poses for strength and flexibility:\\n\\nHeadstand \\n- Begin in downward facing dog or crow pose.\\nCrow pose\\n - Begin in yogi squat.\\nBird of paradise\\n - Begin in side angle pose.\\nWheel pose\\n - Begin in bridge pose.\\nKing Pigeon pose\\n - Begin in pigeon pose.\\nFirefly pose\\n\\nIf you are unfamiliar with or inexperienced in these poses, I highly recommend seeking out an instructor who is via a 1:1 class or group class like mine designed to help you progress in these types of asanas!\\n\\nFocus on mindset and body awareness\\n\\nI’ve known extremely flexible and strong athletes, dancers, and gymnasts who can not perform many advanced yoga poses. Crazy right?\\n\\nYou’d think that as much as they move their bodies, stretch, strengthen and tone, that they’d be able to perform almost any yoga pose they want. But yoga isn’t just about the asanas. It’s about the mindset.\\n\\nYoga of any kind is focused on bringing awareness to the body and mind. Alignment. Breath. Focus.\\n\\nSometimes, athletes become so accustomed to their workouts and their sport that they no longer need to think about body awareness, breath, or mindset.\\n\\nYoga poses that build strength and flexibility for advanced yogis, athletes, dancers, or gymnasts require the use of muscles they may not normally use and a mental focus they may not have. These are things we particularly work on in my Yoga for Strength and Flexibility class!\\n\\nThe poses I mentioned above are hard. Truly. They’re no joke. And there’s even more challenging ones than those in the yoga world as well!\\n\\nSo there is always room for improvement in yoga, whether you’ve just started your yoga journey or have been on it for a hundred years.\\n\\nMental discipline and meditation\\n\\nWhen you’re first starting out in yoga, you’re enthusiastic, eager...willing. Showing up on the mat is mostly fun, even if you can’t do all the poses to their fullest extent.\\n\\nAs you progress, the poses that were hard are easy and you move on to more difficult poses. Sometimes these challenges are more frustrating than when you were a beginner doing easy poses.\\n\\nWhy? Because your expectations of yourself changed.\\n\\nThis is a normal part of growing in your yoga practice. It’s also why there is a strong focus on mental discipline and meditation in yoga, particularly with classes on myYogaTeacher, where all the teachers are from India. The birthplace of yoga!\\n\\nContinuing to build strength and flexibility when you’re already strong and flexible in yoga will truly mess with your mind if you haven’t developed a strong habit of showing up on your mat no matter what and meditating.\\n\\nMeditation and mental discipline help you approach challenges in stillness and concentration. They help you accept where you are in your practice while also pushing your body to move forward.\\n\\nThese two things are probably the most important aspects of developing strength and flexibility in yoga.\\n\\nWithout them, it is much easier to give up.\\n\\n\\nNo matter where you are in your practice, yoga will continue to help you be strong, toned, and flexible. If you’re unsure of how you can continue to grow in your practice because you’ve reached an advanced level, \\nsign up for your 2-week free trial of myYogaTeacher\\n and try some of the advanced classes there! There’s 35+ different classes to choose from every day!\\n\\nOr you’re always welcome to try mine and Shelly’s class, \\nYoga for Strength and Flexibility!\\n We’re more than happy to work with you to help you perform advanced asanas!","html":"<p>It’s easy to find resources on yoga for strength and flexibility when you’re a beginner. They’re everywhere!</p><p></p><p>It’s just a matter of figuring out which resources are trustworthy or not. (Ahem, we’ve got you covered!)</p><p></p><p>But what about when you’re an advanced yogi? Or even intermediate? What if you’re already really flexible or strong or athletic or a dancer or a gymnast? How could yoga possibly challenge you when you can literally do almost all the things?</p><p></p><p>The amazing thing about yoga is that there’s always something new to learn!</p><p></p><p>That’s one of the reasons why I love teaching my <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\">Yoga for Strength and Flexibility class at myYogaTeacher!</a> Because we get students of all levels and it’s my job to challenge them!</p><p></p><p>If you haven’t tried any classes with myYogaTeacher yet,<a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\"> sign up for your 2-week free trial here!</a> You’ll get access to my class and many others!</p><p></p><p>In the meantime, here are some ways my co-instructor, Shelly, and I create a dynamic class for everyone from yoga newbs to the born-to-do-yoga yogis!</p><p></p><p></p><h2>Start with the basics</h2><p></p><p>No matter what, the simplest moves are the building blocks to bigger moves! And, as an intermediate or advanced yoga practitioner, you should always move through those simple asanas as a part of getting into deeper ones.</p><p></p><p>For example, to get into headstand, you should first move through downward facing dog or crow pose. To get into wheel pose, you should first move through bridge pose.</p><p></p><p>Conducting our class and our practice like this allows beginner yogis to experience their own level of strength and flexibility that’s perfect for them while more advanced yogis can move on to harder asanas with more intention and while staying in alignment!</p><p></p><p>Here’s a list of challenging yoga poses for strength and flexibility:</p><p></p><ol><li><div><strong>Headstand </strong>- Begin in downward facing dog or crow pose.</div></li><li><div><strong>Crow pose</strong> - Begin in yogi squat.</div></li><li><div><strong>Bird of paradise</strong> - Begin in side angle pose.</div></li><li><div><strong>Wheel pose</strong> - Begin in bridge pose.</div></li><li><div><strong>King Pigeon pose</strong> - Begin in pigeon pose.</div></li><li><div><strong>Firefly pose</strong></div></li><p></p></ol><p>If you are unfamiliar with or inexperienced in these poses, I highly recommend seeking out an instructor who is via a 1:1 class or group class like mine designed to help you progress in these types of asanas!</p><p></p><h2>Focus on mindset and body awareness</h2><p></p><p>I’ve known extremely flexible and strong athletes, dancers, and gymnasts who can not perform many advanced yoga poses. Crazy right?</p><p></p><p>You’d think that as much as they move their bodies, stretch, strengthen and tone, that they’d be able to perform almost any yoga pose they want. But yoga isn’t just about the asanas. It’s about the mindset.</p><p></p><p>Yoga of any kind is focused on bringing awareness to the body and mind. Alignment. Breath. Focus.</p><p></p><p>Sometimes, athletes become so accustomed to their workouts and their sport that they no longer need to think about body awareness, breath, or mindset.</p><p></p><p>Yoga poses that build strength and flexibility for advanced yogis, athletes, dancers, or gymnasts require the use of muscles they may not normally use and a mental focus they may not have. These are things we particularly work on in my Yoga for Strength and Flexibility class!</p><p></p><p>The poses I mentioned above are hard. Truly. They’re no joke. And there’s even more challenging ones than those in the yoga world as well!</p><p></p><p>So there is always room for improvement in yoga, whether you’ve just started your yoga journey or have been on it for a hundred years.</p><p></p><h2>Mental discipline and meditation</h2><p></p><p>When you’re first starting out in yoga, you’re enthusiastic, eager...willing. Showing up on the mat is mostly fun, even if you can’t do all the poses to their fullest extent.</p><p></p><p>As you progress, the poses that were hard are easy and you move on to more difficult poses. Sometimes these challenges are more frustrating than when you were a beginner doing easy poses.</p><p></p><p>Why? Because your expectations of yourself changed.</p><p></p><p>This is a normal part of growing in your yoga practice. It’s also why there is a strong focus on mental discipline and meditation in yoga, particularly with classes on myYogaTeacher, where all the teachers are from India. The birthplace of yoga!</p><p></p><p>Continuing to build strength and flexibility when you’re already strong and flexible in yoga will truly mess with your mind if you haven’t developed a strong habit of showing up on your mat no matter what and meditating.</p><p></p><p>Meditation and mental discipline help you approach challenges in stillness and concentration. They help you accept where you are in your practice while also pushing your body to move forward.</p><p></p><p>These two things are probably the most important aspects of developing strength and flexibility in yoga.</p><p></p><p>Without them, it is much easier to give up.</p><p></p><p></p><p>No matter where you are in your practice, yoga will continue to help you be strong, toned, and flexible. If you’re unsure of how you can continue to grow in your practice because you’ve reached an advanced level, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">sign up for your 2-week free trial of myYogaTeacher</a> and try some of the advanced classes there! There’s 35+ different classes to choose from every day!</p><p></p><p>Or you’re always welcome to try mine and Shelly’s class, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\">Yoga for Strength and Flexibility!</a> We’re more than happy to work with you to help you perform advanced asanas!</p>"},"category":["fitness"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>It’s easy to find resources on yoga for strength and flexibility when you’re a beginner. They’re everywhere!</p><p></p><p>It’s just a matter of figuring out which resources are trustworthy or not. (Ahem, we’ve got you covered!)</p><p></p><p>But what about when you’re an advanced yogi? Or even intermediate? What if you’re already really flexible or strong or athletic or a dancer or a gymnast? How could yoga possibly challenge you when you can literally do almost all the things?</p><p></p><p>The amazing thing about yoga is that there’s always something new to learn!</p><p></p><p>That’s one of the reasons why I love teaching my <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\">Yoga for Strength and Flexibility class at myYogaTeacher!</a> Because we get students of all levels and it’s my job to challenge them!</p><p></p><p>If you haven’t tried any classes with myYogaTeacher yet,<a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\"> sign up for your 2-week free trial here!</a> You’ll get access to my class and many others!</p><p></p><p>In the meantime, here are some ways my co-instructor, Shelly, and I create a dynamic class for everyone from yoga newbs to the born-to-do-yoga yogis!</p><p></p><p></p><h2>Start with the basics</h2><p></p><p>No matter what, the simplest moves are the building blocks to bigger moves! And, as an intermediate or advanced yoga practitioner, you should always move through those simple asanas as a part of getting into deeper ones.</p><p></p><p>For example, to get into headstand, you should first move through downward facing dog or crow pose. To get into wheel pose, you should first move through bridge pose.</p><p></p><p>Conducting our class and our practice like this allows beginner yogis to experience their own level of strength and flexibility that’s perfect for them while more advanced yogis can move on to harder asanas with more intention and while staying in alignment!</p><p></p><p>Here’s a list of challenging yoga poses for strength and flexibility:</p><p></p><ol><li><div><strong>Headstand </strong>- Begin in downward facing dog or crow pose.</div></li><li><div><strong>Crow pose</strong> - Begin in yogi squat.</div></li><li><div><strong>Bird of paradise</strong> - Begin in side angle pose.</div></li><li><div><strong>Wheel pose</strong> - Begin in bridge pose.</div></li><li><div><strong>King Pigeon pose</strong> - Begin in pigeon pose.</div></li><li><div><strong>Firefly pose</strong></div></li><p></p></ol><p>If you are unfamiliar with or inexperienced in these poses, I highly recommend seeking out an instructor who is via a 1:1 class or group class like mine designed to help you progress in these types of asanas!</p><p></p><h2>Focus on mindset and body awareness</h2><p></p><p>I’ve known extremely flexible and strong athletes, dancers, and gymnasts who can not perform many advanced yoga poses. Crazy right?</p><p></p><p>You’d think that as much as they move their bodies, stretch, strengthen and tone, that they’d be able to perform almost any yoga pose they want. But yoga isn’t just about the asanas. It’s about the mindset.</p><p></p><p>Yoga of any kind is focused on bringing awareness to the body and mind. Alignment. Breath. Focus.</p><p></p><p>Sometimes, athletes become so accustomed to their workouts and their sport that they no longer need to think about body awareness, breath, or mindset.</p><p></p><p>Yoga poses that build strength and flexibility for advanced yogis, athletes, dancers, or gymnasts require the use of muscles they may not normally use and a mental focus they may not have. These are things we particularly work on in my Yoga for Strength and Flexibility class!</p><p></p><p>The poses I mentioned above are hard. Truly. They’re no joke. And there’s even more challenging ones than those in the yoga world as well!</p><p></p><p>So there is always room for improvement in yoga, whether you’ve just started your yoga journey or have been on it for a hundred years.</p><p></p><h2>Mental discipline and meditation</h2><p></p><p>When you’re first starting out in yoga, you’re enthusiastic, eager...willing. Showing up on the mat is mostly fun, even if you can’t do all the poses to their fullest extent.</p><p></p><p>As you progress, the poses that were hard are easy and you move on to more difficult poses. Sometimes these challenges are more frustrating than when you were a beginner doing easy poses.</p><p></p><p>Why? Because your expectations of yourself changed.</p><p></p><p>This is a normal part of growing in your yoga practice. It’s also why there is a strong focus on mental discipline and meditation in yoga, particularly with classes on myYogaTeacher, where all the teachers are from India. The birthplace of yoga!</p><p></p><p>Continuing to build strength and flexibility when you’re already strong and flexible in yoga will truly mess with your mind if you haven’t developed a strong habit of showing up on your mat no matter what and meditating.</p><p></p><p>Meditation and mental discipline help you approach challenges in stillness and concentration. They help you accept where you are in your practice while also pushing your body to move forward.</p><p></p><p>These two things are probably the most important aspects of developing strength and flexibility in yoga.</p><p></p><p>Without them, it is much easier to give up.</p><p></p><p></p><p>No matter where you are in your practice, yoga will continue to help you be strong, toned, and flexible. If you’re unsure of how you can continue to grow in your practice because you’ve reached an advanced level, <a\n            class=\"inline-cta\"\n            id=b6070e2a-0712-417a-aac5-2157e0bf24bb\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=cknksgsm8rq6u0a81k5d6manu&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Yoga for Strength and Flexibility When You’re Not a Beginner&entity_slug=yoga-for-strength-and-flexibility&page_or_popup=/articles/yoga-for-strength-and-flexibility&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"b6070e2a-0712-417a-aac5-2157e0bf24bb\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Yoga for Strength and Flexibility When You’re Not a Beginner\"\n            data-slug=\"yoga-for-strength-and-flexibility\"\n            <u>sign up for your 2-week free trial of myYogaTeacher</a></u>        \n            </a> and try some of the advanced classes there! There’s 35+ different classes to choose from every day!</p><p></p><p>Or you’re always welcome to try mine and Shelly’s class, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\">Yoga for Strength and Flexibility!</a> We’re more than happy to work with you to help you perform advanced asanas!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-strength-and-flexibility","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-strength-and-flexibility","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>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. 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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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>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 Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"cknksgsm8rq6u0a81k5d6manu","slug":"yoga-for-strength-and-flexibility","author":{"name":"Archana","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga for Strength and Flexibility When You’re Not a Beginner","createdAt":"2021-04-16T20:53:32.240709+00:00","updatedAt":"2022-04-11T13:58:45.350518+00:00","coverUrl":"pg22fjuqdf7dauppehmw.jpg","seoDescription":"Need more strength and flexibility? Yoga improves strength, flexibility, and so much more! Check out how in this article.","content":{"text":"It’s easy to find resources on yoga for strength and flexibility when you’re a beginner. They’re everywhere!\\n\\nIt’s just a matter of figuring out which resources are trustworthy or not. (Ahem, we’ve got you covered!)\\n\\nBut what about when you’re an advanced yogi? Or even intermediate? What if you’re already really flexible or strong or athletic or a dancer or a gymnast? How could yoga possibly challenge you when you can literally do almost all the things?\\n\\nThe amazing thing about yoga is that there’s always something new to learn!\\n\\nThat’s one of the reasons why I love teaching my \\nYoga for Strength and Flexibility class at myYogaTeacher!\\n Because we get students of all levels and it’s my job to challenge them!\\n\\nIf you haven’t tried any classes with myYogaTeacher yet,\\n sign up for your 2-week free trial here!\\n You’ll get access to my class and many others!\\n\\nIn the meantime, here are some ways my co-instructor, Shelly, and I create a dynamic class for everyone from yoga newbs to the born-to-do-yoga yogis!\\n\\n\\nStart with the basics\\n\\nNo matter what, the simplest moves are the building blocks to bigger moves! And, as an intermediate or advanced yoga practitioner, you should always move through those simple asanas as a part of getting into deeper ones.\\n\\nFor example, to get into headstand, you should first move through downward facing dog or crow pose. To get into wheel pose, you should first move through bridge pose.\\n\\nConducting our class and our practice like this allows beginner yogis to experience their own level of strength and flexibility that’s perfect for them while more advanced yogis can move on to harder asanas with more intention and while staying in alignment!\\n\\nHere’s a list of challenging yoga poses for strength and flexibility:\\n\\nHeadstand \\n- Begin in downward facing dog or crow pose.\\nCrow pose\\n - Begin in yogi squat.\\nBird of paradise\\n - Begin in side angle pose.\\nWheel pose\\n - Begin in bridge pose.\\nKing Pigeon pose\\n - Begin in pigeon pose.\\nFirefly pose\\n\\nIf you are unfamiliar with or inexperienced in these poses, I highly recommend seeking out an instructor who is via a 1:1 class or group class like mine designed to help you progress in these types of asanas!\\n\\nFocus on mindset and body awareness\\n\\nI’ve known extremely flexible and strong athletes, dancers, and gymnasts who can not perform many advanced yoga poses. Crazy right?\\n\\nYou’d think that as much as they move their bodies, stretch, strengthen and tone, that they’d be able to perform almost any yoga pose they want. But yoga isn’t just about the asanas. It’s about the mindset.\\n\\nYoga of any kind is focused on bringing awareness to the body and mind. Alignment. Breath. Focus.\\n\\nSometimes, athletes become so accustomed to their workouts and their sport that they no longer need to think about body awareness, breath, or mindset.\\n\\nYoga poses that build strength and flexibility for advanced yogis, athletes, dancers, or gymnasts require the use of muscles they may not normally use and a mental focus they may not have. These are things we particularly work on in my Yoga for Strength and Flexibility class!\\n\\nThe poses I mentioned above are hard. Truly. They’re no joke. And there’s even more challenging ones than those in the yoga world as well!\\n\\nSo there is always room for improvement in yoga, whether you’ve just started your yoga journey or have been on it for a hundred years.\\n\\nMental discipline and meditation\\n\\nWhen you’re first starting out in yoga, you’re enthusiastic, eager...willing. Showing up on the mat is mostly fun, even if you can’t do all the poses to their fullest extent.\\n\\nAs you progress, the poses that were hard are easy and you move on to more difficult poses. Sometimes these challenges are more frustrating than when you were a beginner doing easy poses.\\n\\nWhy? Because your expectations of yourself changed.\\n\\nThis is a normal part of growing in your yoga practice. It’s also why there is a strong focus on mental discipline and meditation in yoga, particularly with classes on myYogaTeacher, where all the teachers are from India. The birthplace of yoga!\\n\\nContinuing to build strength and flexibility when you’re already strong and flexible in yoga will truly mess with your mind if you haven’t developed a strong habit of showing up on your mat no matter what and meditating.\\n\\nMeditation and mental discipline help you approach challenges in stillness and concentration. They help you accept where you are in your practice while also pushing your body to move forward.\\n\\nThese two things are probably the most important aspects of developing strength and flexibility in yoga.\\n\\nWithout them, it is much easier to give up.\\n\\n\\nNo matter where you are in your practice, yoga will continue to help you be strong, toned, and flexible. If you’re unsure of how you can continue to grow in your practice because you’ve reached an advanced level, \\nsign up for your 2-week free trial of myYogaTeacher\\n and try some of the advanced classes there! There’s 35+ different classes to choose from every day!\\n\\nOr you’re always welcome to try mine and Shelly’s class, \\nYoga for Strength and Flexibility!\\n We’re more than happy to work with you to help you perform advanced asanas!","html":"<p>It’s easy to find resources on yoga for strength and flexibility when you’re a beginner. They’re everywhere!</p><p></p><p>It’s just a matter of figuring out which resources are trustworthy or not. (Ahem, we’ve got you covered!)</p><p></p><p>But what about when you’re an advanced yogi? Or even intermediate? What if you’re already really flexible or strong or athletic or a dancer or a gymnast? How could yoga possibly challenge you when you can literally do almost all the things?</p><p></p><p>The amazing thing about yoga is that there’s always something new to learn!</p><p></p><p>That’s one of the reasons why I love teaching my <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\">Yoga for Strength and Flexibility class at myYogaTeacher!</a> Because we get students of all levels and it’s my job to challenge them!</p><p></p><p>If you haven’t tried any classes with myYogaTeacher yet,<a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\"> sign up for your 2-week free trial here!</a> You’ll get access to my class and many others!</p><p></p><p>In the meantime, here are some ways my co-instructor, Shelly, and I create a dynamic class for everyone from yoga newbs to the born-to-do-yoga yogis!</p><p></p><p></p><h2>Start with the basics</h2><p></p><p>No matter what, the simplest moves are the building blocks to bigger moves! And, as an intermediate or advanced yoga practitioner, you should always move through those simple asanas as a part of getting into deeper ones.</p><p></p><p>For example, to get into headstand, you should first move through downward facing dog or crow pose. To get into wheel pose, you should first move through bridge pose.</p><p></p><p>Conducting our class and our practice like this allows beginner yogis to experience their own level of strength and flexibility that’s perfect for them while more advanced yogis can move on to harder asanas with more intention and while staying in alignment!</p><p></p><p>Here’s a list of challenging yoga poses for strength and flexibility:</p><p></p><ol><li><div><strong>Headstand </strong>- Begin in downward facing dog or crow pose.</div></li><li><div><strong>Crow pose</strong> - Begin in yogi squat.</div></li><li><div><strong>Bird of paradise</strong> - Begin in side angle pose.</div></li><li><div><strong>Wheel pose</strong> - Begin in bridge pose.</div></li><li><div><strong>King Pigeon pose</strong> - Begin in pigeon pose.</div></li><li><div><strong>Firefly pose</strong></div></li><p></p></ol><p>If you are unfamiliar with or inexperienced in these poses, I highly recommend seeking out an instructor who is via a 1:1 class or group class like mine designed to help you progress in these types of asanas!</p><p></p><h2>Focus on mindset and body awareness</h2><p></p><p>I’ve known extremely flexible and strong athletes, dancers, and gymnasts who can not perform many advanced yoga poses. Crazy right?</p><p></p><p>You’d think that as much as they move their bodies, stretch, strengthen and tone, that they’d be able to perform almost any yoga pose they want. But yoga isn’t just about the asanas. It’s about the mindset.</p><p></p><p>Yoga of any kind is focused on bringing awareness to the body and mind. Alignment. Breath. Focus.</p><p></p><p>Sometimes, athletes become so accustomed to their workouts and their sport that they no longer need to think about body awareness, breath, or mindset.</p><p></p><p>Yoga poses that build strength and flexibility for advanced yogis, athletes, dancers, or gymnasts require the use of muscles they may not normally use and a mental focus they may not have. These are things we particularly work on in my Yoga for Strength and Flexibility class!</p><p></p><p>The poses I mentioned above are hard. Truly. They’re no joke. And there’s even more challenging ones than those in the yoga world as well!</p><p></p><p>So there is always room for improvement in yoga, whether you’ve just started your yoga journey or have been on it for a hundred years.</p><p></p><h2>Mental discipline and meditation</h2><p></p><p>When you’re first starting out in yoga, you’re enthusiastic, eager...willing. Showing up on the mat is mostly fun, even if you can’t do all the poses to their fullest extent.</p><p></p><p>As you progress, the poses that were hard are easy and you move on to more difficult poses. Sometimes these challenges are more frustrating than when you were a beginner doing easy poses.</p><p></p><p>Why? Because your expectations of yourself changed.</p><p></p><p>This is a normal part of growing in your yoga practice. It’s also why there is a strong focus on mental discipline and meditation in yoga, particularly with classes on myYogaTeacher, where all the teachers are from India. The birthplace of yoga!</p><p></p><p>Continuing to build strength and flexibility when you’re already strong and flexible in yoga will truly mess with your mind if you haven’t developed a strong habit of showing up on your mat no matter what and meditating.</p><p></p><p>Meditation and mental discipline help you approach challenges in stillness and concentration. They help you accept where you are in your practice while also pushing your body to move forward.</p><p></p><p>These two things are probably the most important aspects of developing strength and flexibility in yoga.</p><p></p><p>Without them, it is much easier to give up.</p><p></p><p></p><p>No matter where you are in your practice, yoga will continue to help you be strong, toned, and flexible. If you’re unsure of how you can continue to grow in your practice because you’ve reached an advanced level, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">sign up for your 2-week free trial of myYogaTeacher</a> and try some of the advanced classes there! There’s 35+ different classes to choose from every day!</p><p></p><p>Or you’re always welcome to try mine and Shelly’s class, <a title=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-strength-and-flexibility-by-archana-and-shelly\">Yoga for Strength and Flexibility!</a> We’re more than happy to work with you to help you perform advanced asanas!</p>"},"category":["fitness"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}