Yoga for Your Pelvic Bowl: 8 Poses and Practices for Improved Health

{"slug":"yoga-for-your-pelvic-bowl","recentPosts":[{"id":"clha8165t5cjl0bir9evo1483","slug":"yoga-for-golfers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Golfers: 9 Poses and Practices for Improved Flexibility and Performance","subTitle":null,"seoTitle":null,"seoDescription":"Improve your golf game with these 10 yoga poses and practices for increased flexibility and performance. Learn about precautions and modifications for golfers.\n","readTime":null,"excerpt":"Improve your golf game with yoga! These 10 poses and practices can help increase flexibility and performance. Read on for precautions and modifications.","tags":[],"createdAt":"2023-05-05T07:14:59.020016+00:00","coverUrl":"z43hnglhrkt6y8q040bh.jpg","content":{"text":"Golfing can be a physically and mentally demanding sport, but did you know that practicing yoga can help improve flexibility and performance on the golf course? In this article, we'll explore the benefits of yoga for golfers, specific yoga poses and practices that can benefit golfers, and tips for getting started.\\n\\nBenefits of Yoga for Golfers\\nYoga has numerous benefits for golfers. Not only can it improve flexibility and balance, but it can also help reduce stress and anxiety, leading to a more focused and relaxed game. By incorporating yoga into their training routine, golfers can experience a greater range of motion, better posture, and reduced risk of injury.\\n\n\\nYoga Poses for Golfers\\nDownward Dog - Start on your hands and knees, then lift your hips up to form an inverted V shape. Keep your arms and legs straight and your heels reaching toward the floor. Hold for a few breaths and repeat.\\n\\n1. Warrior I \\n\\nStart in a lunge position with your right foot forward. Raise your arms overhead and turn your left foot out at a 45-degree angle. Hold for a few breaths and switch sides.\\n\n\\n2. Tree Pose \\n\\nStand with your feet hip-width apart and shift your weight onto your left foot. Place the sole of your right foot on your left inner thigh and press your foot into your thigh. Bring your hands together at your heart center and hold for a few breaths. Switch sides.\\n\n\\n3. Triangle Pose \\n\\nStand with your feet wide apart and turn your left foot out at a 90-degree angle. Extend your left arm out and reach your right arm up. Lower your left hand to your shin or the floor and hold for a few breaths. Switch sides.\\n\n\\n4. Bridge Pose \\n\\nLie on your back with your knees bent and feet on the floor. Lift your hips up toward the ceiling and interlace your fingers underneath your back. Hold for a few breaths and release.\\n\n\\n5. Cobra Pose \\n\\nLie on your stomach with your hands under your shoulders. Press your hands into the floor and lift your chest up. Hold for a few breaths and release.\\n\n\\n6. Child's Pose \\n\\nStart on your hands and knees and lower your hips back onto your heels. Reach your arms forward and rest your forehead on the floor. Hold for a few breaths.\\n\n\\n7. Half Pigeon Pose \\n\\nStart in a downward dog pose, then bring your right knee to your right wrist. Extend your left leg back and lower your body down onto your right leg. Hold for a few breaths and switch sides.\\n\n\\n8. Cat-Cow Pose \\n\\nStart on your hands and knees and alternate between rounding your spine up and arching it down. Repeat for a few breaths.\\n\n\\n9. Happy Baby Pose \\n\\nLie on your back and bring your knees up to your chest. Grab onto the outsides of your feet and pull your knees down toward your armpits. Hold for a few breaths.\\n\n\n\\nYoga Practices for Golfers\\n\\nPranayama - \\nControlled breathing exercises can help golfers stay calm and focused during a game. Try practicing deep breathing or alternate nostril breathing.\\n\\nMeditation - \\nRegular meditation practice can improve mental clarity, concentration, and focus, all of which can benefit a golfer's game.\\n\\nYin Yoga - \\nThis type of yoga involves holding poses for longer periods of time (typically 3-5 minutes) and can help increase flexibility and joint mobility, which can be particularly helpful for golfers.\\n\\nRestorative Yoga - \\nRestorative yoga involves holding poses for extended periods of time using props like blankets and bolsters. This type of yoga can help golfers release tension and relax deeply, which can improve overall well-being.\\n\\nYoga Nidra - \\nAlso known as \"yogic sleep,\" this practice involves lying down and following a guided meditation that leads to a state of deep relaxation. This can be a helpful practice for golfers who want to reduce stress and improve mental clarity.\\n\n\n\\nPrecautions and Modifications for Golfers\\nWhen practicing yoga as a golfer, it's important to take some precautions and modifications to avoid any injuries or discomfort. Here are a few examples:\\nWarm-up\\n - Before starting any yoga practice, it's important to warm up properly. This can include gentle stretching, walking, or light cardio exercises.\\nDon't overstretch\\n - While it's important to stretch and improve flexibility, overstretching can cause injuries. Avoid pushing your body too far beyond its limits and listen to your body's signals.\\nModify poses\\n - If you have any injuries or chronic conditions, it's important to modify yoga poses accordingly. For example, you may need to use props like blocks or straps to support your body during certain poses.\\nDon't hold poses for too long \\n- Avoid holding yoga poses for too long, as this can cause discomfort and may not be necessary for improving flexibility and performance.\\nTake breaks\\n - If you feel any discomfort or pain during a yoga practice, it's important to take a break and modify or skip poses as needed.\\nBy taking these precautions and modifications, golfers can safely practice yoga and enjoy the many benefits it can bring to their game and overall health.\n\n\\nTips for Practicing Yoga as a Golfer\\nFor golfers who are new to yoga, it can be intimidating to get started. However, by following a few simple tips, golfers can start incorporating yoga into their training routine. It's important to start slowly and gradually build up to more challenging poses. Consistency is key, so try to practice yoga regularly. And remember, yoga is not a competition, so it's important to listen to your body and not push yourself too hard.\\n\\nIncorporating yoga into a golfer's training routine can have numerous benefits, both physically and mentally. By practicing specific yoga poses and practices, golfers can improve their flexibility, balance, and overall performance on the golf course. Remember, consistency is key, so don't be afraid to start slow and gradually build up to more challenging poses. With dedication and commitment, golfers can take their game to the next level with the help of yoga.\\n\n\n\\nFrequently Asked Questions:\\n\\nHow often should golfers do yoga?\\nGolfers can benefit from practicing yoga as little as once a week, although practicing two to three times per week can lead to more significant improvements in flexibility, strength, and mental focus.\n\\nDoes yoga help golf flexibility?\\nYes, practicing yoga can help golfers improve their flexibility, which can lead to better range of motion and more efficient swings. Yoga can also help golfers prevent injuries and improve recovery time.\\n\\nHow yoga can improve your golf game?\\nYoga can improve a golfer's game in several ways. By improving flexibility and range of motion, yoga can help golfers achieve a more efficient and consistent swing. Yoga can also improve mental focus, balance, and breathing techniques.\\n\nWhy do golfers need flexibility?\\nGolfers need flexibility to achieve a full range of motion during their swing, which can lead to a more efficient and consistent swing. Flexibility can also help prevent injuries and improve recovery time.\\n\nIs flexibility more important than strength in golf?\\nFlexibility and strength are both important for golfers, but flexibility may be more important. A golfer with good flexibility can achieve a full range of motion during their swing, which can lead to more power and accuracy. However, strength is also important for generating power and stability during the swing.\\n\nHow important is posture in golf?\\nPosture is crucial in golf, as it can affect the swing mechanics and overall performance. Good posture can help golfers achieve a more efficient and consistent swing, while poor posture can lead to injury and decreased performance. Yoga can help improve posture by increasing flexibility and strengthening the muscles that support good posture.\\n"},"category":[]},{"id":"clh4xdliviaob0bk5o7cl77ye","slug":"yoga-for-carpal-tunnel","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel Syndrome: 5 Simple Poses for Better Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand.\n","readTime":null,"excerpt":"Learn the best yoga poses for carpal tunnel relief and healing.\n","tags":[],"createdAt":"2023-05-01T14:17:52.147018+00:00","coverUrl":"rhry4jkd8dnx0btmfoht.jpg","content":{"text":"The symptoms of carpal tunnel are unmistakable — a dull ache in the wrists, numbness in the fingertips, a sharp pain shooting up the side of your forearm. Reversing the chronic pain caused by carpal tunnel can sometimes be difficult, depending on the severity of the condition, physical restrictions, and other factors. \\nFor some, carpal tunnel relief surgery can be effective — a routine procedure that clips the fascia tissue in the wrist to reduce constriction and relieve pressure on the median nerve. But in many cases, surgery alone is not enough to fully recover from this condition. \\n\\nWhat Causes Carpal Tunnel?\\nThis painful and disabling condition affects both the wrist and hand, caused by repetitive movements or excess pressure on the median nerve that runs through the wrist. Carpal tunnel is a common problem that affects people of all ages and occupations. It can be caused by a variety of factors including genetics, overuse of the wrist, and certain medical conditions like  diabetes and rheumatoid arthritis. \\nThe symptoms of carpal tunnel include pain, numbness, tingling, and weakness in the hand and wrist. These symptoms can be particularly problematic for those who work with their hands or use a computer for extended periods of time. In fact, carpal tunnel can be so debilitating it can make it impossible to do your job, especially if it makes your condition worse.\\n\\nHow Yoga Can Treat Carpal Tunnel\\nWith proper physical therapy, you can reduce the symptoms of carpal tunnel and help your body heal. Yoga is an excellent way to treat carpal tunnel, since it involves gentle and low-impact strengthening and stretching of the ligaments in the wrist and hand. \\nBy lengthening the muscles in this area, including muscles in the arm and shoulder, it can help to reduce inflammation and pressure on the median nerve, which can relieve pain and improve mobility. Yoga also impacts the connective tissue in your body, and by working with the fascia tissue in your wrists and arms, yoga can help provide relief and reduce symptoms.\\nYoga also helps improve circulation and reduces inflammation, the main culprit behind carpal tunnel. Increased inflammation causes tissue to swell inside the wrist, putting painful pressure on the median nerve — resulting in pain, numbness, and discomfort.\\nIn addition to alleviating carpal tunnel symptoms, there are many other benefits to practicing yoga. Yoga is an excellent way to reduce stress and anxiety, improve flexibility and balance, and promote overall health and wellness. It can also help to improve your posture, which can be particularly helpful for those who work at a desk or computer for long periods of time.\\n\\nPracticing Yoga for Carpal Tunnel\\nWhen practicing yoga for carpal tunnel, it’s important to listen to your body and stop if you experience any pain or discomfort. If you have recently undergone carpal tunnel relief surgery, it’s advised that you wait until your doctor has given you the green light to practice yoga. If you’ve received the go-ahead but you’re still a little bit tender in your wrists, avoid postures that require balancing your weight on your hands, like Downward Facing Dog or Handstand.\\nWith a regular, routine practice of yoga, you can expect to see significant improvements in your carpal tunnel symptoms over a few months, along with a variety of other health benefits. Not only will pain, numbness, and discomfort subside, but you’ll also experience a greater sense of well-being and self-awareness.\\n\\n5 Simple Yoga Poses for Carpal Tunnel\\nThe following poses can help relieve carpal tunnel symptoms and assist in your recovery from this condition. If you’re just starting out with yoga and you’re unsure how to practice these poses, we recommend joining a group class or booking a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n. Our certified yoga instructors can help you avoid injury by guiding your practice with the correct alignment.\\n1. Mountain pose\\n\\nA foundational primary asana, Mountain pose helps you find stability and improve your posture. To elevate this pose to treat carpal tunnel, try practicing some shoulder rolls while performing this 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. Warrior II\\n\\nThis is one of the most effective poses for carpal tunnel, since it stretches and lengthens the muscles in your hands, wrists, arms, and shoulders.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extends out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\n\\n3. Triangle\\n\\nThis pose also involves lengthening the muscles in your arms and shoulders, relieving pressure in your wrists.\\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\\n4. Cow Face pose\\n\\nWhile holding this posture, pay extra attention to your wrists, allowing them to stretch while taking care not to overdo it.\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\\n\\n5. Eagle pose\\n\\nLike the other postures in these series, Eagle pose stretches and lengthens the muscles in your arms and shoulders.\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side."},"category":[]},{"id":"clh4x08y3i5ha0biol1inthta","slug":"guide-to-tantra-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Guide To Tantra Yoga: A Pathway to Inner Peace and Connection","subTitle":null,"seoTitle":null,"seoDescription":"Tantra, or Tantric yoga is both a physical and spiritual practice with the primary objective of activating your kundalini energy.","readTime":null,"excerpt":"Learn about spiritual and physical practice of Tantra yoga\n","tags":[],"createdAt":"2023-05-01T14:07:29.351551+00:00","coverUrl":"tdpertnnqbogf3okf3ij.jpg","content":{"text":"You’ve probably heard of it, but misconceptions about this style of yoga are so abundant that you may not know the true meaning behind Tantric, or Tantra yoga. The traditional Hindu practice of Tantric yoga goes back centuries, but it’s only in recent history that the Western world became aware of it in a very limited way. \\nThe origins of Tantra are unknown, but it was practiced by Hindu and Buddhist practitioners as a means to achieve spiritual awakening and liberation as early as the 5th century. However, in the last 50 years it has gained popularity in the West as a counterculture movement. Western scholars and spiritual seekers became intrigued by its exotic and mystical aspects, and some started to write about it in ways that sensationalized Tantra's sexual practices. These practices were often portrayed as a way to achieve sexual liberation and to break free from societal constraints.\\nThis sensationalism contributed to the widespread belief that Tantric yoga is all about sex, which further perpetuated misconceptions about the practice in general. While sexual energy is a part of Tantric yoga, it is just one aspect of a rich tradition that seeks to bring about a profound spiritual awakening and transformation.\\n\\nWhat is Tantra yoga?\\nTantra yoga is both a physical and spiritual practice with a strong relationship to the numerous goddess deities in the Hindu tradition. The primary objective of Tantric yoga is to activate your kundalini energy, a dormant energy that lies at the base of your spine. Through various practices such as pranayama, meditation, asanas, and mantras, this energy is awakened and made to flow up through your chakras, leading to heightened states of consciousness.\\nIn Tantra yoga, every physical movement and mental thought is a step towards liberation, which is achieved through the unification of your individual consciousness with the universal consciousness — or that of the powerful Hindu goddess Shakti. Tantric yoga is used for a variety of purposes, including spiritual growth, mental and physical health, and sexual empowerment. Through the practice of Tantra, you can achieve a greater awareness of yourself and the external world, leading to a better understanding of your purpose in life.\\n\\nBenefits of Tantra Yoga\\n\nThe goal of Tantra yoga is to stimulate the flow of prana until it overflows from your being, leading to a state of ecstasy and enlightenment. Essentially, your body is the tool for your awakening, and by exploring both the light and shadow of your spiritual being you can bring yourself closer to understanding your true nature.\\nAside from achieving spiritual enlightenment, Tantric yoga is also a great way to reduce stress and anxiety, improve mental focus and concentration, increase flexibility and balance, as well as strengthening your body. If you struggle with depression, anxiety, sexual dysfunction, or other mind-body disconnection, Tantric yoga can provide an alternate form of therapy for understanding the physical sensations behind these issues, and working with those sensations directly. \\nAlthough misconceptions about Tantra yoga and sex are pervasive, they do hold some truth. Tantric yoga is a powerful method for enhancing sexual vitality and promoting healthy, satisfying relationships. The practice teaches people how to connect with their sexual energy in a sacred and respectful way, fostering a deeper understanding of pleasure and intimacy. Contrary to popular belief, Tantric yoga does not require a partner in order to practice, or to heal your own sexual energy. But we cannot state this strongly enough — this aspect is just a small part of the overall Tantric tradition.\\n\\nHow to Practice Tantra\\nIt’s highly recommended that you first start your journey with Tantra under the guidance of an experienced teacher or guru. However, you can still explore the many facets of Tantra yoga on your own, like meditation and pranayama. \\n\\nNyasa Meditation: \\nA great introductory Tantra meditation to start with is a practice called Nyasa, in which visualizations are used to stimulate energy in your body. \\nTry sitting in a relaxed pose, closing your eyes, and looking up toward your third eye. Visualize your entire body filling with a healing light—starting with your fingertips and your toes, moving up your arms and legs, filling your entire torso, neck and head. Continue visualizing this vibrant light filling your body until it overflows, and then imagine that light seeping out into the world. Think of your body as being one with the light.\\n\\nRoot Lock Breath:\\nYou don’t need to be an advanced yogi to practice some basic Tantric breathing. You can practice the below breathing exercise alone or with a partner in the comfort of your own home.\\n Start by sitting cross-legged in Easy pose. Inhale deeply and gently squeeze your pelvic muscles. Visualize your kundalini energy rising from your pelvic floor, upward throughout your spine. As you begin to feel the energy rise, feel free to pause and gently exhale, before taking another breath and allowing the energy to continue to travel up your spine until it reaches the crown of your head. Visualize the energy spilling out from your crown and filling up your aura."},"category":[]},{"id":"clh4wu5mzhtf60bk0mxc9940b","slug":"yoga-for-your-pelvic-bowl","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Your Pelvic Bowl: 8 Poses and Practices for Improved Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help strengthen and relieve muscle tension in your pelvic bowl, reducing pain and discomfort in this area of your body.","readTime":null,"excerpt":"Learn the best yoga poses for your pelvic bowl muscles.\n","tags":[],"createdAt":"2023-05-01T14:02:45.128387+00:00","coverUrl":"prqdku02be3e33mnqcsl.jpg","content":{"text":"Your pelvic bowl is a complex structure that holds the rest of your body together. It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. \\nResolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. \\n\\nHow Yoga Heals Your Pelvic Bowl\\nOne of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.\\nYoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. \\nIt’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. \n\\nPracticing Yoga for Your Pelvic Bowl\\nBefore getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:\\nBe mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.\\nBe aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.\\nDrink plenty of water. Make sure you hydrate before, during, and after your yoga class.\\nGet proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n.\\nPractice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.\\n8 Yoga Poses for Your Pelvic Bowl\\nTo balance and align your pelvic bowl, practice the following poses on a regular basis:\\n1. Mountain pose\\n\\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. Warrior II\\n\\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 is 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\n3. Triangle pose\\n\\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\\n4. 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\\n5. 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\\n6. Cow Face pose\\n\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\n\\n7.  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\\n8. 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."},"category":["yoga_poses"]},{"id":"clh4wi0pmhtlm0bk53jwpigm0","slug":"yoga-for-cancer-patients","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Easy Yoga Poses for Cancer Patients: A Beginner's Guide","subTitle":null,"seoTitle":null,"seoDescription":"Yoga provides a healthy, low-impact method for cancer patients to combat physical and psychological challenges associated with the disease.","readTime":null,"excerpt":"Learn the best yoga poses for cancer patients to reduce symptoms.\n","tags":[],"createdAt":"2023-05-01T13:53:18.823928+00:00","coverUrl":"dclywcso2nnqsptceim0.jpg","content":{"text":"Yoga can be a healing journey for anyone who takes up the practice, and this is especially true for cancer patients. If you’re battling cancer, there are numerous symptoms and side effects that come from treatment, including considerable distress and worry from receiving such a diagnosis. \\nStudies are showing that yoga provides a healthy method for cancer patients to combat physical and psychological challenges associated with the disease. There are numerous ways yoga can balance your mind and body while fighting cancer, which we’ll explore in more detail below.\\n\nHow Yoga Helps Cancer Patients\\nPatients who are undergoing cancer treatment often experience a wide range of symptoms, including nausea, fatigue, pain and anxiety. These symptoms are common side effects of treatments like chemotherapy, and when combined with the troubling symptoms of cancer itself, they can feel insurmountable. Yoga offers a natural, holistic way of managing these symptoms, without the need for additional medication.\\nYoga poses and breathing techniques can help to reduce nausea, relieve pain, and calm anxiety, while offering a sense of well-being, helping cancer patients feel empowered, rather than helpless, in the face of their illness.\\nYoga can also help cancer patients emotionally cope with their illness. Yoga’s focus on mindfulness and meditation can help you become more aware of your thoughts and emotions, helping you process fear, anger and sadness, and find a sense of peace and acceptance with your current circumstances.\\n \\nA 2017 scientific study\\n found that yoga provides a complimentary mind-body intervention in an oncology setting, with few (if any) side effects. \\nWhen it comes to physical recovery from cancer, yoga is a low-impact method for therapy. Most cancer treatments often leave patients feeling weak, as chemotherapy and radiation can damage healthy cells along with cancer cells. Yoga helps to rebuild your strength, flexibility, and mobility, and it’s adaptable to your physical requirements. Yoga provides a physical routine that’s slow, gentle, and easy on your joints. \\n\\nBenefits of Yoga for Cancer Patients\\nThere are many benefits to practicing yoga, especially if you’re currently diagnosed with cancer. Let’s explore some of the ways yoga can improve your life.\\n\n\\nMental Health : \\nYoga helps to reduce stress, depression and anxiety — regardless of whether or not you are battling a life-threatening disease. Yoga postures, pranayama and meditation all work to help you restore calm by reducing cortisol levels and relaxing your mind and body. This in turn reduces anxiety and stress. Yoga also provides a community outlet that helps cancer patients feel less isolated and more supported as they undergo treatment.\\n\\nSleep: \\nThe stress of a cancer diagnosis and discomfort from associated treatment can easily cause patients to lose sleep. However, a good night’s rest is essential for healing and recovery. Yoga can help you relax and it encourages healthy sleep patterns, which can help with your overall condition and well-being.\\n\\nImmune System : \\nCommon cancer treatments are notorious for weakening your immune system, leaving you vulnerable to infections and other types of illnesses. By stimulating blood oxygen and encouraging blood flow to your organs, yoga can help protect your immune system. It can also work to regulate your nervous system, giving you the best chance of fighting off infections and recovering from illness.  \\n\\nDigestion: \\nMany cancer patients experience digestive issues while undergoing treatment, such as constipation, bloating, and loss of appetite. Yoga can help to improve your digestion by stimulating the digestive organs and promoting better blood flow to the abdominal area.\\n\n\\nQuality of Life: \\nThe most profound way yoga can help cancer patients is by encouraging a sense of well-being and spiritual connectedness.\\n \\nThis 2010 study\\n found that yoga positively impacts quality of life for cancer patients, which directly affects your ability to fight and recover from your illness.\\n\\nTips and Precautions for Yoga for Cancer Patients\\nThere are a few things to keep in mind before practicing yoga for cancer patients. Because different types of cancer affect your body in different ways, it’s important to consult your oncologist before starting your yoga practice. Make sure you are aware of any special limitations you might have, and that you are cleared for gentle, physical activity.\\nAllow for at least two hours after eating before practicing yoga, and if you’re undergoing cancer treatment, it’s recommended that you practice with a partner or group with the guidance of a certified yoga instructor. You can find online yoga classes that suit your needs at\\n \\nMyYogaTeacher\\n, and you can also book a private, 1-on-1 session with an experienced teacher.\\nAvoid practicing any yoga pose that causes pain or discomfort, and be sure to take it easy on yourself. Remember to drink plenty of water and be mindful of how your body feels.\\n\\n5 Easy Yoga Poses for Cancer Patients\\nIf you’ve received the green light from your physician and you’re ready to practice yoga, try starting with the poses below for relief from your symptoms.\\n1. Cat-Cow\\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\\n2. 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\\n3. Reclining Fixed Angle Pose\\n\\nLie down on your yoga mat with your knees bent and the soles of your feet pressed against each other, allowing your legs to open and rest at your sides. With your spine straight, rest your hands on your stomach, pelvis, or at your sides, while allowing your hips and pelvic floor muscles to relax and open. Hold the pose for 1-2 minutes.\\n\\n4. Legs Up The Wall\\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\\n5. 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":["pain_management"]}],"randomPosts":[{"id":"clbuw5g08lm6z09kb5z7ov6xy","slug":"yoga-for-hypertension","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Hypertension: 5 Yoga Asanas to Lower Your Blood Pressure","createdAt":"2022-12-19T14:27:18.678542+00:00","coverUrl":"nlkokdgzajyx8iqo77r6.jpg","content":{"text":"Hypertension or high blood pressure is a common condition that can affect your arteries. Nearly one in three people experience hypertension each year. Since yoga is great for calming the body, it’s great to help you regulate your blood pressure. A regular yoga practice is shown to lower blood pressure naturally over time. According to Yoga Journal, A recent study tested the use of yoga three times a week for people being treated for high blood pressure. The results showed those who practiced yoga experienced a significant reduction in their blood pressure compared to those who did not. Ready to add yoga into your routine to balance your health? \\nJoin us for a class on our online platform!\\n\\nWhy is Yoga Good for People with Hypertension?\\nBecause we practice deep breathing in yoga, and we give the body permission to “slow down”, our blood pressure will lower while we’re on our mat and long after. While yoga makes us more flexible in life and our body, the same goes for our arteries. Yoga will make our blood vessels more flexible which lowers your risk of hypertension as well as long term effects. If you’re looking to reduce meds and try something more natural, a regular yoga practice is shown to reduce blood pressure by about three to five points.\\n\n\\n5 Yoga Asanas to Lower Blood Pressure\\n1. Child's Pose (Balasana)\\n\\nThis relaxing asana provides a chance to slow down and breathe deeply while also releasing stress and tension from the hips and back. \\n\\n2. Bound angle (Baddha Konasana)\\n\\nThis hip opener helps with blood flow by increasing circulation.\\n\\n3. Seated forward fold (Paschimottanasana)\\n\\nThis pose promotes calmness as all forward bends because your spine controls your body’s nervous system. \\n\\n4. Bridge pose (Setu Bandha Sarvangasana)\\n\\nThis powerhouse pose regulates blood pressure as well as opening the lungs and your heart chamber. \\n\\n5. Corpse Pose (Savasana)\\n\\nNever skip this resting pose. After a long day of our busy lives, savasana gives us the opportunity to slow down, breath deep and release all our tension and stress. \\n\\nOther Natural Ways to Lower Blood Pressure\\nAyurveda, an alternative medicine system that’s closely related to yoga suggest lifestyle changes to improve hypertension. Some of which include waking up with the sun, morning movement (like a walk or yoga), gargling warm water and sesame oil, and different combinations of herbs like thyme, ginger and garlic  you can add to your meals. \\nCut back on “bad habits”. Reduce your salt intake, limit your alcohol and quit smoking.\\nBe conscious of your rest time. Getting a good night’s sleep can help lower your blood pressure. Aim for a bedtime and try to keep your sleep on track\\nPractice breathwork (pranayama) to reduce stress.You cannot control the world around you, but you can always control your breathing. Adding breathwork practices into your day can help you lower your blood pressure and remain calm in stressful situations. \\nSukha Pranayama \\nis the breath practice most commonly used with patients with hypertension.  “To perform this pranayama, sit with the eyes closed and spine straight as in padmasana or sukhasana. After a few normal breaths, inhale slowly for six counts, hold for six counts, exhale slowly for six counts and hold the breath for six counts. This is one round. Complete six to nine rounds then relax for at least five minutes.”-Yogapedia \\n\n\\nWhat type of yoga should I take to balance my blood pressure?\\nWhen choosing a class to take, you want to pick the right class for your condition. These styles will help you slow down your breath and calm the body so you can reduce anxiety to lower your blood pressure naturally. Join us for class to relax and restore.\\n\\nGentle Yoga\\n. In this class you’ll move slowly through asanas taking time for meditation and breathwork. \\n\\nRestorative\\n. This class is great for anyone suffering from any chronic pain or illness. With the help of props, you will hold 4-6 poses throughout the practice which will reduce stress, pain and fatigue. \\n\\nTotal body Yin\\n. This slow meditative practice is a great way to reset and restore. Need an escape from the mundane? Try this class if you’re looking to take a journey on your mat. \n\\nStudies show just 10 minutes of deep breathing can reduce your blood pressure. So grab your mat and join us for a class! The benefits will be long lasting! Ready to get started? Grab your \\nfree two week trial now\\n & join us for hundreds of classes, 1-on-1 sessions events and mor\\n"}},{"id":"cl9qycz6iku5k0ak7ivq72uto","slug":"yoga-for-spine-health-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Spine Health Event","createdAt":"2022-10-27T10:58:40.019765+00:00","coverUrl":"fpcsfxqkrw85lugptun4.png","content":{"text":"Introducing the three-day yoga event from November 4-6 designed to help you eliminate and prevent back pain and improve spinal health!\\nAnd \\nyou’re\\n invited!\\n\\nHow common is back pain? Over 540 million people around the world suffer from back pain due to various reasons. It is the leading cause of disability worldwide and the third most common reason people go to the doctor!\\nYoga helps stretch and strengthen the muscles that support the spine and back, such as the paraspinal muscles and abdominal muscles.\\nBecause pain pain is so common and because yoga is scientifically shown to improve back pain and spinal health, we thought it was important to spread the word with a free event like this one!\\n\\nHow to join the Yoga for Spine Health Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\n[NEW!] Referred friends & family:\\n\\nDid you refer a friend or family member to MyYogaTeacher? We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 of MyYogaTeacher credit.\\n\n\\nThere’s no pain like back pain. It’s debilitating and exhausting mentally, emotionally, and physically. How will your life change when you’re free from pain? How empowered and safe will you feel knowing that you’re improving your spinal health without surgery or medications? How much more joy would you have? \\nTake back your freedom to move freely!\n\\nWe've put together an entire schedule of spinal health classes dedicated to helping you beat back pain and improve your life.\\n\n\\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\\nYoga for Spine Health: Improving Quality of Life with Zaeem\\n\\nFriday, November 4 from 5:30 pm PST/ 8:30 pm EST\\n\n\\n\\n\n\\nBack pain negatively impacts a person’s quality of life. Mentally, emotionally, and physically. In this one hour session, you will learn the science behind how yoga improves spinal health followed by a guided  30 minute yoga practice designed to reduce back pain. You’ll receive the tools you need to eliminate back pain and continue to improve your spinal health. Q&A to follow if time permits.\n\\n\\nYoga Flow for Upper & Lower Back Health with Neha\\n\\nSaturday, November 5 from 5:00 pm PST/ 8:00 pm EST\\n\n\\n\\n\n\\nEliminate back pain and increase mobility, flexibility, and strength in your back, spine and other areas of your body in this yoga session specifically designed with your back in mind. Most of this session is done from a seated position. You will begin with centering yourself, easy stretches, and then move into a yoga flow that ends with savasana. Join us!\\n\\n\\nImproving Sciatica and Lower Back Pain with Yoga with Shruti\\n\\nSunday, November 6 from 5:00 pm PST/ 8:00 pm EST\\n\n\\n\\n\n\\nSometimes, we practice yoga not knowing what will help and what will hurt us. In this interactive yoga session, you will learn poses that relieve sciatica and lower back pain and poses that cause it. You’ll walk away from this session empowered to practice yoga in a way that works to help you live back pain free!\\nWe don’t want anyone living in pain, especially pain that can be treated and prevented holistically without the terrible side effects of surgery and over-the-counter or prescribed medications. Because those things inhibit your life too!\\nOur goal is always to help you live your healthiest, happiest life in harmony with yourself and others.\\nSo join us for this free event! And don’t forget to check out other back pain 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 specifically address your back pain and spine health!\n\\nAnkit Bhatnagar\\n\\n\\n\\n\\nLearn about Ankit\\n\\nDeepak G\\n\\n\\n\\n\\nLearn about Deepak\\n\\nLira\\n\\n\\n\\n\\nLearn about Lira\\n\\nNiyata\\n\\n\\n\\n\\nLearn about Niyata\\n\\nVijaya Pai\\n\\n\\n\\n\\nLearn about Vijaya\\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\\nWelcome to MyYogaTeacher’s Yoga for Spine Health Event!\\nSee you soon!\\n"}},{"id":"cl1mnxay3bwdu0cimo90fcsk6","slug":"yoga-for-2","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"It Takes Two! 10 Yoga Poses for Two People","createdAt":"2022-04-05T21:37:49.198754+00:00","coverUrl":"x2dpmpppeogskjpgg84c.jpg","content":{"text":"Did you know that yoga means “union” in Sanskrit? Which means couples yoga is an excellent way to strengthen a relationship between two people. \\nWhether it’s a couple of besties, kids, teenage lovebirds, coworkers, or a couple in a more intimate type of relationship, couples yoga is beneficial for both parties involved!\\nYoga poses for 2 people not only require the couple involved to cooperate with each other, they require trust. Know what else couples yoga often involves? Laughter! Couples yoga doesn’t have to be serious. Quite the opposite, this form of yoga generally evokes a sense of lightheartedness and fun!\\nWhen a couple practices yoga poses for two, there may be some falling, stumbling, imbalance. There may be some mismatch of abilities and some awkwardness. And that’s all a part of connecting with that other person, building trust, and learning how to cooperate, compromise, and grow together.\\nWe’ve curated a list of ten yoga poses for 2 below, but hope you’ll check out others in one of the \\nmany\\n classes in the MyYogaTeacher community!\\nIf you haven’t joined our online yoga community yet, \\nscoop up your two week free trial here\\n! No credit card required. Plus, you get two free 1-on-1 yoga sessions as well! Private yoga in your home, 2-way live streaming with one of our expert yoga instructors.\\nTraditional, authentic yoga, taught live and delivered to you wherever you are in the world.\\n1. Double-tree pose (beginner level)\\nAn easy and fun yoga pose for two, double-tree pose is an adaptation from the traditional version. In this couples yoga pose, each partner balances on one leg while holding on to each other with one or both arms. Alternatively, they can each bring an open palm to the center to create prayer hands as seen in the picture below! \\n\\n\\n\\n2. Partner camel pose (intermediate level)\\nWe’re showing you two versions of this yoga pose! Camel pose is great for building core strength, opening up the chest and heart chakra, and can help couples eventually advance to a backbend. To make it more beginner friendly, you and your partner can simply reach your arms above your head and grab each other’s hands.\\n\\n\\n\n3. Seated spinal twist for two (beginner level)\\nSpinal twists relieve lower back pain and tension, especially if you or your yoga partner sit for long periods of time during the day. This couples yoga pose is simple but builds the relationship through the connection of the back and light intertwining of the arms with your partner.\\n\\n\\n\\n4.Two person standing forward fold (beginner level)\\nAhhhh. The sweet release of a standing forward fold! This fun yoga pose for 2 may bring about some laughter (since you’re coming face-to-face with your partner), but it’s great for lengthening the spine, stretching the hamstrings, and creates more stability in the pose. Plus, the interlocking of your arms with your partners adds traction for an even deeper stretch for those who are already fairly flexible! \\nTwo person standing forward fold can also be practiced with the legs together by reaching your arms around the outside of the thighs and clasping the upper portion of your partners arms.\\n\n\\n\\n\\n5. Double chair pose (intermediate to advanced level)\\nAre you and your partner ready to build some trust \\nand\\n strength - in your partner and your body? Double chair pose requires you and your partner to communicate, balance, and compromise! You’ll also feel the burn as you use those quads and glutes!\\nBe sure to start in standing position, and spread your feet apart for more stability. Keep them together for more of a challenge, but make sure your partner is on board with that first!\\n\n\\n\\n\\n6. Warrior 3 yoga pose for 2 (beginner to intermediate level)\\nIf you and your partner are fairly comfortable with Warrior 1, 2, and 3 already, then this is a great easy option for you! Practicing warrior 3 with a partner means you can go deeper in the pose and hold it for longer. For those of you who are challenged by warrior 3, practicing with a partner will help you gain stability and strength so you can do it even better when you’re back on your own!\\n\\n\\n\\n7. Double plank pose (advanced level)\\nThis couples yoga pose is for people who already know how to hold a plank properly for at least 5-10 good breaths! Also, this pose is best done with two people who are approximately the same size or with the larger partner on the bottom. Once one partner is in plank position, the other partner starts from the side by placing their hands on their partner’s ankles. Then they can lift one foot at a time into place with the ball of their foot on the shoulder of their base.\\nBe prepared to laugh! This one may take a few tries to get it right.\\n\\n\\n\\n8. Couples backbend yoga pose (beginner level)\\nSimilar to camel pose, just standing! Don’t let go of your partner, though, or someone might wind up on the floor. This yoga pose for two builds trust, connection, and can help develop the flexibility in your back muscles that are used for more advanced poses like full backbends.\\n\\n\\n\\n9. Royal dancer for two (intermediate level)\\nFor some yogis, this pose isn’t considered an easy pose. For others, it is! Whether you can easily and gracefully practice royal dancer pose or not, practicing it with a partner makes it easier. Trusting the stability of your partner in yoga poses for two people is imperative to success. \\nIf you don’t already know how to perform this pose, grab your free trial of MyYogaTeacher and ask one of our expert yoga instructors! You’ll be able to message them individually!\\n\\n\\n\\n10. Double temple pose (beginner level)\\nThis is another great chest opener that stretches the back muscles. And this pose doesn’t require you to have good balance or a lot of strength, perfect for beginners! Start by standing facing each other. Inhale and raise your arms above your head before touching palms and gently leaning into this nice couples pose.\\n\\n\\n[image courtesy of The Yoga Nomad]\\nReady for more? \\nMyYogaTeacher offers 1:1 \\nclasses\\n with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\n\\n\\nGrab your 2-week free trial and check out your membership options here!\\n"}}],"relatedPosts":[],"blogContent":{"id":"clh4wu5mzhtf60bk0mxc9940b","slug":"yoga-for-your-pelvic-bowl","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Your Pelvic Bowl: 8 Poses and Practices for Improved Health","createdAt":"2023-05-01T14:02:45.128387+00:00","updatedAt":"2023-05-08T10:49:59.0912+00:00","coverUrl":"prqdku02be3e33mnqcsl.jpg","seoDescription":"Yoga can help strengthen and relieve muscle tension in your pelvic bowl, reducing pain and discomfort in this area of your body.","content":{"text":"Your pelvic bowl is a complex structure that holds the rest of your body together. It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. \\nResolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. \\n\\nHow Yoga Heals Your Pelvic Bowl\\nOne of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.\\nYoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. \\nIt’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. \n\\nPracticing Yoga for Your Pelvic Bowl\\nBefore getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:\\nBe mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.\\nBe aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.\\nDrink plenty of water. Make sure you hydrate before, during, and after your yoga class.\\nGet proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n.\\nPractice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.\\n8 Yoga Poses for Your Pelvic Bowl\\nTo balance and align your pelvic bowl, practice the following poses on a regular basis:\\n1. Mountain pose\\n\\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. Warrior II\\n\\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 is 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\n3. Triangle pose\\n\\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\\n4. 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\\n5. 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\\n6. Cow Face pose\\n\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\n\\n7.  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\\n8. 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.","html":"<p>Your pelvic bowl is a complex structure that holds the rest of your body together. It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. </p><p>Resolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. </p><p></p><h2>How Yoga Heals Your Pelvic Bowl</h2><p>One of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.</p><p>Yoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. </p><p>It’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. <br></p><h2>Practicing Yoga for Your Pelvic Bowl</h2><p>Before getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:</p><ul><li><div><p>Be mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.</p></div></li><li><div><p>Be aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.</p></div></li><li><div><p>Drink plenty of water. Make sure you hydrate before, during, and after your yoga class.</p></div></li><li><div><p>Get proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>.</p></div></li><li><div><p>Practice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.</p></div></li></ul><h2>8 Yoga Poses for Your Pelvic Bowl</h2><p>To balance and align your pelvic bowl, practice the following poses on a regular basis:</p><h3>1. Mountain pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain pose\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>Start 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.</p><p></p><h3>2. Warrior II</h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>Move 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 is 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.</p><h3><br>3. Triangle pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\" alt=\"Triangle Pose\" title=\"Triangle.JPG\" width=\"6000\" height=\"4000\" /><p>Just 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.<br></p><h3>4. Chair pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/j6R5SHUQxqBpRiRRxFZk\" alt=\"Chair pose\" title=\"chair.JPG\" width=\"6000\" height=\"4000\" /><p>Stand 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.</p><p></p><h3>5. Low Lunge</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>From 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.</p><p></p><h3>6. Cow Face pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cow Face pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>In the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.<br></p><h3>7.  Fixed Angle pose</h3><img src=\"https://media.graphassets.com/resize=width:1020,height:504/yfr5nqtSaayUP7tNAJQA\" alt=\" Fixed Angle pose\" title=\"Screenshot 2023-04-28 at 2.29.03 PM.png\" width=\"1020\" height=\"504\" /><p>Sit 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.<br></p><h3>8. Bridge pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\" alt=\"Bridge pose\" title=\"bridge (2).jpg\" width=\"6000\" height=\"4000\" /><p>Start 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.</p>"},"category":["yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Your pelvic bowl is a complex structure that holds the rest of your body together. It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. </p><p>Resolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. </p><p></p><h2>How Yoga Heals Your Pelvic Bowl</h2><p>One of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.</p><p>Yoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. </p><p>It’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. <br></p><h2>Practicing Yoga for Your Pelvic Bowl</h2><p>Before getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:</p><ul><li><div><p>Be mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.</p></div></li><li><div><p>Be aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.</p></div></li><li><div><p>Drink plenty of water. Make sure you hydrate before, during, and after your yoga class.</p></div></li><li><div><p>Get proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>.</p></div></li><li><div><p>Practice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.</p></div></li></ul><h2>8 Yoga Poses for Your Pelvic Bowl</h2><p>To balance and align your pelvic bowl, practice the following poses on a regular basis:</p><h3>1. Mountain pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" \n                alt=\"Mountain pose\"\n                title=\"Mountain pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\"\n                alt=\"Mountain pose\"\n                title=\"Mountain pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\"\n                alt=\"Mountain pose\"\n                title=\"Mountain pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Start 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.</p><p></p><h3>2. Warrior II</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" \n                alt=\"Warrior II Pose\"\n                title=\"Warrior II Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\"\n                alt=\"Warrior II Pose\"\n                title=\"Warrior II Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\"\n                alt=\"Warrior II Pose\"\n                title=\"Warrior II Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Move 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 is 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.</p><h3><br>3. Triangle pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\" \n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\"\n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\"\n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Just 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.<br></p><h3>4. Chair pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/j6R5SHUQxqBpRiRRxFZk\" \n                alt=\"Chair pose\"\n                title=\"Chair pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/j6R5SHUQxqBpRiRRxFZk\"\n                alt=\"Chair pose\"\n                title=\"Chair pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/j6R5SHUQxqBpRiRRxFZk\"\n                alt=\"Chair pose\"\n                title=\"Chair pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Stand 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.</p><p></p><h3>5. Low Lunge</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" \n                alt=\"Low Lunge Pose\"\n                title=\"Low Lunge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\"\n                alt=\"Low Lunge Pose\"\n                title=\"Low Lunge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\"\n                alt=\"Low Lunge Pose\"\n                title=\"Low Lunge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>From 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.</p><p></p><h3>6. Cow Face pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" \n                alt=\"Cow Face pose\"\n                title=\"Cow Face pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\"\n                alt=\"Cow Face pose\"\n                title=\"Cow Face pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\"\n                alt=\"Cow Face pose\"\n                title=\"Cow Face pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>In the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.<br></p><h3>7.  Fixed Angle pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:1020,height:504/yfr5nqtSaayUP7tNAJQA\" \n                alt=\" Fixed Angle pose\"\n                title=\" Fixed Angle pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1020,height:504/yfr5nqtSaayUP7tNAJQA\"\n                alt=\" Fixed Angle pose\"\n                title=\" Fixed Angle pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:1020,height:504/yfr5nqtSaayUP7tNAJQA\"\n                alt=\" Fixed Angle pose\"\n                title=\" Fixed Angle pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Sit 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.<br></p><h3>8. Bridge pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\" \n                alt=\"Bridge pose\"\n                title=\"Bridge pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\"\n                alt=\"Bridge pose\"\n                title=\"Bridge pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\"\n                alt=\"Bridge pose\"\n                title=\"Bridge pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Start 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.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-your-pelvic-bowl","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-your-pelvic-bowl","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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It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. \\nResolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. \\n\\nHow Yoga Heals Your Pelvic Bowl\\nOne of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.\\nYoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. \\nIt’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. \n\\nPracticing Yoga for Your Pelvic Bowl\\nBefore getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:\\nBe mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.\\nBe aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.\\nDrink plenty of water. Make sure you hydrate before, during, and after your yoga class.\\nGet proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at\\n \\nMyYogaTeacher\\n.\\nPractice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.\\n8 Yoga Poses for Your Pelvic Bowl\\nTo balance and align your pelvic bowl, practice the following poses on a regular basis:\\n1. Mountain pose\\n\\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. Warrior II\\n\\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 is 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\n3. Triangle pose\\n\\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\\n4. 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\\n5. 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\\n6. Cow Face pose\\n\\nIn the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.\n\\n7.  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\\n8. 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.","html":"<p>Your pelvic bowl is a complex structure that holds the rest of your body together. It’s made up of various muscles, ligaments and bones, and when this area is out of alignment the rest of your body is out of alignment, too. And if your pelvic bowl is imbalanced, you may also experience muscle tension, pain, and other types of discomfort throughout your body. </p><p>Resolving issues with your pelvic bowl can be tricky. The muscles in this area are difficult to massage, stretch, and strengthen. However, yoga offers a tool with which to heal this area of the body, through poses that stretch and strengthen the muscles in and around your pelvic bowl. </p><p></p><h2>How Yoga Heals Your Pelvic Bowl</h2><p>One of the main causes of pelvic pain comes from tension in the surrounding pelvic bowl muscles. Targeted yoga poses help release this tension, providing relief from pain and discomfort. Poses like Pigeon, and Happy Baby can help stretch the muscles in your pelvis, releasing tension and increasing relaxation. Practicing yoga can also help increase blood flow to the pelvic area, which can work to reduce pain and discomfort.</p><p>Yoga also increases flexibility in your pelvis and throughout your body. By stretching the muscles and connective tissues that support your pelvic bowl, yoga can reduce discomfort and stiffness in this area and associated joints, bringing balance back to this integral area. Poses like Fixed Angle and Cow Face can help increase your pelvic flexibility. </p><p>It’s important to not only stretch the muscles in and around your pelvic bowl, but to strengthen them, too. Strong pelvic bowl muscles help support your major organs in this area, like your bladder and reproductive organs. And if you’ve experienced major surgery in your pelvis, strengthening these muscles can help prevent organ prolapse. Mountain pose, Chair, and Bridge pose are effective yoga poses for building strength in your pelvic bowl and pelvic floor. Increasing your core strength can also help support your pelvic muscles. <br></p><h2>Practicing Yoga for Your Pelvic Bowl</h2><p>Before getting started on yoga poses for your pelvic bowl, it’s recommended that you keep in mind the following tips and precautions:</p><ul><li><div><p>Be mindful of your body. If a yoga pose causes pain or discomfort, take a break or modify the pose with a supportive prop like a block, bolster, or strap.</p></div></li><li><div><p>Be aware of your limitations. If you have an injury, disability, or disorder that affects your ability to practice yoga, let your instructor know about your condition and any special considerations that need to be made.</p></div></li><li><div><p>Drink plenty of water. Make sure you hydrate before, during, and after your yoga class.</p></div></li><li><div><p>Get proper guidance. If you’re just beginning your yoga journey, it’s advised that you first learn the proper alignment and positioning for each yoga pose. To practice with a certified yoga instructor, join a group class or book a private, 1-on-1 session at<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>.</p></div></li><li><div><p>Practice on a regular basis. To achieve the best results from your yoga practice, it’s important to develop a routine practice at least 2-3 times per week.</p></div></li></ul><h2>8 Yoga Poses for Your Pelvic Bowl</h2><p>To balance and align your pelvic bowl, practice the following poses on a regular basis:</p><h3>1. Mountain pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain pose\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>Start 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.</p><p></p><h3>2. Warrior II</h3><img src=\"https://media.graphassets.com/resize=width:5349,height:3566/NQ57RBtEQfKkmTrNG05T\" alt=\"Warrior II Pose\" title=\"Warrior II.JPG\" width=\"5349\" height=\"3566\" /><p>Move 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 is 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.</p><h3><br>3. Triangle pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5bKVLW0cQxuCrzQZRaME\" alt=\"Triangle Pose\" title=\"Triangle.JPG\" width=\"6000\" height=\"4000\" /><p>Just 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.<br></p><h3>4. Chair pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/j6R5SHUQxqBpRiRRxFZk\" alt=\"Chair pose\" title=\"chair.JPG\" width=\"6000\" height=\"4000\" /><p>Stand 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.</p><p></p><h3>5. Low Lunge</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>From 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.</p><p></p><h3>6. Cow Face pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cow Face pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>In the center of your yoga mat, sit upright with your head, neck, and spine balanced evenly, and your right leg over your left thigh so that your knees are stacked on top of one another. Inhale and stretch your right arm up, bending it from your elbow, and bringing your right hand behind your back. Bend your left arm from your elbow and extend it behind your back from your left side. Exhale, and on your next inhale bring both hands together. If you cannot clasp your hands, use a strap for assistance. Stay here for 3-4 breaths, and release on an exhale. Repeat on the other side.<br></p><h3>7.  Fixed Angle pose</h3><img src=\"https://media.graphassets.com/resize=width:1020,height:504/yfr5nqtSaayUP7tNAJQA\" alt=\" Fixed Angle pose\" title=\"Screenshot 2023-04-28 at 2.29.03 PM.png\" width=\"1020\" height=\"504\" /><p>Sit 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.<br></p><h3>8. Bridge pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\" alt=\"Bridge pose\" title=\"bridge (2).jpg\" width=\"6000\" height=\"4000\" /><p>Start 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.</p>"},"category":["yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}