Yoga Nidra for Sleep

{"slug":"yoga-nidra-for-sleep","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n⁠ \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n⁠\\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n online group classes\\n for every type of yoga at\\n MyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckqlbshd491ax0a89zan4z3c7","slug":"meditate-for-health","author":{"name":"Trupti","teacherMytSlug":null,"pictureUrl":null},"title":"Five Ways Meditation Can Start Improving Your Life Right Now","createdAt":"2021-07-01T19:53:37.651367+00:00","coverUrl":"uhdar3thpz9nzwzopvqv.jpg","content":{"text":"Whether you’re into yoga or not, I’m fairly certain you’ve at least heard of meditation. It’s one of the (oldest) new ways to improve your life. \\nAnd people are beginning to catch on.\\nThe truth is there are some really \\nmajor\\n \\nbenefits\\n to meditation (yoga is included, by the way). \\nAnd science agrees. \\nBefore I get to the scientific evidence that meditation can improve your life significantly, let’s just address the fact that, for the most part, I’m excited to offer a \\nBreathing and Meditation\\n class with myYoga Teacher!\\nIf you’re not yet a member, it’s definitely worth your time to \\ngrab a free 2-wee trial of MYT\\n. You’ll have access to my class and 35+ more!\\nAlso, more and more people are looking to alternative health\\n \\npractices, products, and practitioners to improve their lives. \\nWhy? Well, everyone has their own reasons I suppose. But mostly it’s because they’re tired of feeling crappy. And whether their traditional forms of medicine are helping or not, there are side effects to all of them that make them feel terrible in ways they maybe weren’t before. Also, most people can agree, natural remedies, when available and helpful (not harmful) are just better for us. \\nWith all that in mind, let’s get to the science behind it all.\\nANXIETY, DEPRESSION, AND INSOMNIA\\nAnxiety and depression is a big deal.  Lots of people are crippled by it on a day to day basis. Did you know that according to the Anxiety and Depression Association of America, 40 \\nmillion\\n American adults suffer from an anxiety disorder? That’s about 18% of the population of the U.S. And it’s \\nnot \\nall in their heads. \\nIf you struggle with anxiety or depression, you are most certainly not alone, and you are definitely not the only one looking to alternative health practices to help alleviate your symptoms. Actually, congratulations! If you’re reading this, you’re taking an active, healthy step in overcoming your anxiety and/or depression! \\nAccording to PubMed (a highly regarded medical database of the National Institute for Health), regular practice of meditation over a period of 8 weeks or more will improve your anxiety and depression. Score one for alternative (or complementary) health! In case you aren’t aware, complementary health is a term used to describe alternative therapies that are used in conjunction with traditional ones.\\nSo give meditation a chance to work if you try it at all. Don’t give up on it after a couple of times! \\nAlso, I am in \\nno way\\n saying you should stop whatever your traditional doctor has prescribed for you and replace it with meditation. I’m simply telling you meditation is an excellent addition to help alleviate symptoms. If you love it and it works, then maybe you can talk with your doctor about your medication management.\\nThere are many different types of meditation that are good for anxiety, depression, and insomnia.  Here are a few popular ones:\\nBody scan or progressive relaxation\\n:  This type of meditation is a practice in mindfully releasing tension in various parts of the body.  Normally starting at the head and moving to the toes.\\nMetta Meditation\\n:  Metta Meditation is also known as loving-kindness meditation.  The goal is to create an attitude of love and kindness towards everything, including stressors.  It generally includes repeating affirmations.\\nMindfulness Meditation\\n:  This form of meditation assists practitioners in focusing heavily on the present and existing surroundings.  Not past or future.  It’s the most widely used form of meditation currently, primarily because it can be done almost anywhere at any time.\\nFor beginners, a guided version of any of these three would be the most beneficial.  But even regular, long-term practitioners often still use guidance in their meditation practices.\\nAnother way meditation and breathwork helps people?\\nPAIN MANAGEMENT\\nBefore you say anything, I completely understand some types of pain are not “cured” by meditation. There \\nARE\\n other possible alternative therapies to assist with pain that are not traditional medicine or pharmaceutical related though, but that’s a different topic. \\nI’ll stay on track by saying the National Center for Complementary and Integrative Health (NCCIH) has conducted several studies that reveal that mindfulness meditation, mindfulness-based stress reduction training (MBSR), and Cognitive Behavioral Training (CBT) all help reduce pain, particularly back and neck pain, but also many other types of pain. \\nIn some studies, “...scientists suggest that meditation activates certain areas of the brain in response to pain.” (NCCIH) \\nMost people who have chronic pain are willing to try almost anything. Trying something not harmful with zero side effects equals \\nZERO \\nrisk.\\nYoga is also particularly great for pain management of some conditions such as fibromyalgia, migraines, arthritis, and low back pain.  \\nAshtanga\\n, \\nBikram\\n, \\nKundalini\\n, and hot yoga are all various types of yoga that assist with pain management.  If you have questions or concerns about chronic pain, you should \\nfirst speak with your physician.\\nAlso, lots of people suffer with more than one problem. I’d go so far as to say \\nmost\\n people do. Meditate on it. Boom. Killing two birds with one stone! \\nOr check out my Breathing and Meditation class for a simple, restorative practice for beginners.\\nTHE POWER OF POSITIVE THINKING\\nVery, cliche, I know. But emotional health DOES matter! \\nSome other benefits people notice are:\\nMore calm throughout the day, less stressed..\\nMore patience, compassion, and kindness.\\nReduced emotional eating. \\nMoney savings from reduced emotional eating.\\nAccording to studies done by the National Institute for Health, various different forms of meditation have been proven to improve one’s emotional well-being and overall mental health. I encourage you to do some research on what types of meditation would be most helpful for you, but some suggestions are Kindness-Based Meditation and guided mindfulness meditation. Which leads me to my next point.\\nKINDNESS\\nResearch published in the Journal of Experimental Psychology suggests that mindful meditation practices inspire people to be more empathetic and nicer to strangers.\\nHave you ever heard that f you’re looking for the negative, you’ll find it? If you’re looking for the bad in your life or just waiting for something bad to happen, you are finding it. Negativity attracts negativity. You may not even want to be kind because you’re so cynical right now. \\nThe news is mostly negative. \\nFacebook is a lot of negative. \\nRoad rage. \\nWaiting-in-line rage. I read once you are a culmination of the 5 people you surround yourself with the most. And what comes out of all of that is your contribution to unkindly behavior, words, and attitudes. \\nYou \\ncan\\n escape this pattern. I know because I did. Meditation makes me a nicer person. It’s improved my relationship with my husband and kids. I have less (almost none, actually) road rage and waiting-in-line rage. And I encourage myself and others daily to focus on the positive parts of their day or life. And honestly, that is almost solely due to guided mindfulness meditation practices. I am more peaceful, calm, content. And those feelings and attitudes produce more compassion, kindness, and empathy. \\nEVERYONE\\n can use more of those things. \\nThis one \\ndoes\\n take work and practice. It’s not an overnight sort of “fix.” But if you dare to “open” your mind to it, it’s really not hogwash. And it can apply to everyone, from \\nall\\n walks of life.\\n BLOOD PRESSURE — IT’S IMPORTANT!\\nThis one is last primarily because addressing all of the above concerns is scientifically proven to help lower your blood pressure. But people completely underestimate the importance of having good blood pressure! \\nAccording to the NIH, hypertension affects nearly \\n1 billion\\n people worldwide and results in 7.1 million deaths. The studies suggest that interventions such as meditation used either alone or with lifestyle changes has been shown to help decrease blood pressure.\\nMeditation is \\nnot a\\n “cure-all” for high blood pressure, so don’t do it in lieu of seeing your doctor. But it’s scientifically proven to help lower it. According to the NCCIH, “A literature review and scientific statement from the American Heart Association suggest that evidence supports the use of Transcendental Meditation (TM) to lower blood pressure.” The American Heart Association website also has many other helpful (and practical) tips about lowering your blood pressure, in case you’re in need of another free resource that gives free advice on how to get (or stay) healthy without breaking the bank.\\nNot sure how to begin your practice of meditation and breathwork? Join us in my \\nBreathing and Meditation class\\n! All are welcome, and we’ll journey to better health through meditation together.\\nIt’s also a perfect reason to go ahead and \\nscoop up your free 2-week trial of myYogaTeacher\\n! You’ll find all the support you need there from experts in yoga and meditation who are happy to help you navigate your path to better health, less stress, and more harmony!\\nLove, light, and peace!"}},{"id":"cks7rb8y0066t0c80ah2xtwv8","slug":"yoga-for-diabetics","author":{"name":"Neelmani","teacherMytSlug":null,"pictureUrl":null},"title":"Yoga For Diabetics: How Yoga Helps Cure and Prevent Type II Diabetes","createdAt":"2021-08-11T17:18:45.258817+00:00","coverUrl":"uwnz0l1sgdmmxmggwzjd.jpg","content":{"text":"While Type I diabetes is often not preventable (and mostly due to genetics or environmental factors), Type II diabetes is running rampant in America. \\nAs a matter of fact, 90-95% of people with diabetes have Type II.\\nType II diabetes is preventable and even curable! And yoga is a natural and holistic way to do just that. \\nBecause diabetes is the cause of secondary health issues like neuropathy, infections, immune problems, kidney issues, eye damage, and heart disease, I wanted to make sure all people had access to therapeutic yoga designed specifically for diabetics.\\nThat’s why I started teaching a \\nTherapeutic Yoga for Diabetes class\\n on MyYogaTeacher! If you haven’t become an MYT member yet, I encourage you to\\n take advantage of their 2-week free trial.\\n You’ll have access to my class and 35+ other classes, one of which will surely meet your needs!\\nIn the meantime, I felt it was important to discuss exactly how yoga helps cure and prevent this terrible disease.\\n1. Yoga encourages behavioral changes\\nEven though yoga is an ancient practice, it is just now starting to be recognized worldwide as a practical and applicable treatment for many types of illnesses, including Type II Diabetes.\\nWhile yoga is traditionally seen as a spiritual practice of enlightenment, it is, just as importantly, a practice of health management. Studies show that the mind-body connection that results from a regular yoga practice is directly linked to improved dietary lifestyles and medication compliance.\\nYoga provides plenty of opportunities for self-awareness, reflection, and behavioral changes.\\nAlso, the meditation aspect of therapeutic yoga for diabetics reduces mindless eating practices that occur when we’re stressed out, burnt out, or emotional. This is called mindful eating.\\nStopping the cycles of emotional and binge eating is a huge part of healthy lifestyle changes, but especially crucial for Type II diabetics!\\nMindful eating is proven to help people increase their intake of fruits and vegetables and take more notice of actual hunger cues versus eating out of boredom or stress. \\nA consistent yoga practice also improves discipline. Being more disciplined often carries over into other parts of life! Disciplined eaters focus more on food nutrition (eating to fuel your body) and less on random eating.\\nAnd because yoga meets you where you are, it’s an easy exercise for anyone to start at any age! Which means you are more likely to keep practicing it. Weight loss can be an effective treatment for Type II Diabetes. Yoga definitely helps with that!\\n2. Yoga creates positive psychological changes.\\nEarlier, I mentioned stress eating, boredom eating, and emotional eating. All of which are often harmful to your health.\\nIf you haven’t read some of our other articles about how yoga affects your mental health, you might want to check out \\n“Five Ways Meditation Can Start Improving Your Life Right Now”\\n  or \\n“How Yoga Helps You Handle Trying Times in the New Year.”\\n\\nBoth of those are great!\\nBut for now, I can give you some ways yoga specifically helps Type II diabetics manage their mental health better, which helps prevent those harmful eating patterns while also benefiting your glucose levels!\\nYoga for diabetics includes meditation, which reduces stress, relaxes muscles, and relieves tension, several things that specifically help diabetics feel better.\\nHormones and chemicals such as serotonin, endorphins, and oxytocin are released into the body during yoga, which alters your mood in a positive way, preventing emotional eating.\\nThe consistent practice of yoga is shown to cause physical changes to the brain, which have psychological side effects like more mental stability, the ability to handle stress better, and faster reactions to stimuli.\\nYoga \\nis\\n meditation. It’s not just a physical exercise. It’s a spiritual practice! But it doesn’t have to be related to religion. \\nMany people are hesitant to start a yoga practice because they’ve been led to believe it’s religion-based. I feel it’s important for everyone to understand that yoga \\nis\\n spiritual in the sense that it helps you become self-aware and more aware of the world around you. It teaches us how to bring harmony to our inner and outer world, how to be more compassionate, kind, and loving to ourselves \\nand\\n others.\\nAnd all of those things help us feel better mentally and physically! Which leads us to the last way that yoga helps diabetics.\\n3. Yoga promotes physiological changes.\\nWhat are physiological changes? Changes in the normal function of the human body. In this case, a regular therapeutic yoga practice for diabetics creates a whole multitude of positive changes in the body!\\nLet’s go over some of them:\\nYoga helps lower body weight and increases exercise tolerance (which means exercise gets easier faster and you can tolerate more sooner).\\nYoga literally reduces triglycerides and free fatty acids in your blood, which reduces your bad cholesterol and improves heart health.\\nA regular yoga practice improves immunity and reduces inflammation – two huge factors that diabetics struggle with.\\nTherapeutic yoga for diabetics (specifically) increases insulin secretion and decreases insulin resistance! This means fewer insulin shots and less money spent on insulin for diabetics.\\nYoga improves cardiac function and reduces the risk of cardiac events, one of the primary causes of sudden death in diabetic patients.\\nRegular yoga practice improves glycemic control without increasing your body weight. In fact, as discussed earlier, you’re likely to \\nlose\\n weight!\\nWithout going into all the technical, scientific jargon, suffice it to say that yoga changes your body at a cellular level. And because of that, the improvements listed above are, quite literally, \\ngood\\n side effects!\\nPlus, who \\ndoesn’t\\n want to lose weight, improve cholesterol levels, have better immunity, less inflammation, and a healthier heart?!\\nEveryone can benefit from yoga, but especially diabetics. Type II Diabetes is controllable, preventable, and curable. Without medication, even. But definitely consult your doctor before stopping any prescribed medications!\\nAre you diabetic? I’d love the opportunity to help you feel better, healthier, and more energetic! Check out my class, \\nTherapeutic Yoga for Diabetes\\n on myYogaTeacher. All are welcome there. \\nAnd if you haven’t grabbed your 2-week free trial of myYogaTeacher yet, you can do that here!\\n\\nI hope to see you there!"}},{"id":"ckk6171m80qng09252bc0eedt","slug":"what-to-look-for-in-yoga-ttc","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"7 Things To Look For in Your Next Yoga Teacher Training","createdAt":"2021-01-20T23:02:14.849663+00:00","coverUrl":"shutterstock_1661655565.jpg","content":{"text":"Community Experience\\nQuality of Teachers\\nWell rounded Curriculum\\nYoga Alliance Certification\\nSchedule & Location\\nType of TTC: 200-hr, 300-hr, 500-hr, Yoga Therapy\\nCourse Price\\n\\n[CTA-DEFAULT]\\n\\nIf you want to have the best possible experience, \\nhere are 7 key-factors you should look for in your next Yoga TTC\\n.\\n\\n\\n1. Community Experience\\n\\nYou would never know this without having done a teacher training course\\n, but the community experience is one of the best (or worst) parts of a TTC.\\n\\nYou should \\nnever sign up for a TTC where you haven't connected with the community\\n. So no random residentials in Bali or taking a TTC at the local yoga studio. Not unless you've done at least a few classes there and seen if you like it.\\n\\nThe \\nlast thing you want is to spend 200 to 500 hours feeling awkward\\n around people who just aren't 'your people'!\\n\\nWhen you \\nfind a studio, retreat center, or online community you vibe with\\n, then you'll likely have an \\nincredible TTC experience\\n. You'll make life-long friends who have the same passion for personal growth, authenticity, kindness, and joy in their life!\\n\\nBut none of this is likely if you don't check out the community first. That's why at myYogaTeacher \\nyou can start off with a 2-week free trial before ever signing up for the TTC\\n (or any other course or workshop).\\n\\n\\n2. Quality of Teachers\\n\\nNext, you'll want to \\nbe sure that the teachers leading the TTC are highly qualified and experienced yoga teachers\\n.\\n\\nNot only do you want them to be experienced at teaching yoga, you want to make sure they are \\nexperienced at teaching other teachers to teach yoga\\n.\\n\\nYou see, TTCs are a fast way for yoga teachers to make a lot of money. So for the really good teachers, it becomes an essential part of their lifestyle. \\n\\nBut it also attracts a lot of brand new teachers looking to increase their income.\\n\\nSo \\nyou'll want to find out how many TTCs they've led, and what previous students thought about it\\n. Any well established TTC will be able to offer you testimonials from previous students. And will be quick to answer your questions about how many TTC's they've led.\\n\\nRohan, the lead teacher for \\nmyYogaTeacher's TTCs has lead 17 in-person TTCs, 6 online TTCs, and managed 13 other TTCs\\n. That's a lot more than your average Yoga TTC leader, but it's important to know you're in good hands!\\n\\nAnd true to our own tests, \\nyou can see what past TTC graduates are saying here\\n.\\n\\n\\n3. Well Rounded Curriculum\\n\\nA Yoga Teacher Training is a life changing opportunity to go deeper in yoga. You can discover aspects of yoga no regular class has the time or structure to show you.\\n\\nBut that being said, \\nif your TTC curriculum is bland, or asana only, you'll continue to only scratch the surface of what yoga has to offe\\nr.\\n\\nThat's why it's so\\n important that your TTC covers more than just asana and correct alignment\\n... that's the minimum.\\n\\nYou want to \\nfind a TTC that also dives into pranayama (yogic breathing exercises), meditation, yogic philosophy\\n. \\n\\nYou'll want a TTC where you learn about \\nPatanjali's Yoga Sutras\\n. Learning the sutras may sound academic and irrelevant. But it's practical, down to earth, and more relevant today than ever. This is \\nthe core of yogic philosophy\\n.\\n\\nAlthough you're probably signing up for the asana — \\nmost TTC students find that the philosophy and meditation practices are what transform their lives most\\n. \\n\\nYoga is a big beautiful ice-berg, and asana is just the tip...\\n\\nDon't worry though, any Yoga Alliance certified Yoga Teacher Training Course must have a well rounded curriculum.\\n\\n\\n4. Yoga Alliance Certification\\n\\nThis certification is becoming less and less relevant. Because more studio owners and yogis are realizing it's mainly a tax on teachers and studios. But it's still a certification you'll want to have.\\n\\nIt used to be that to get a job teaching yoga, you had to have Yoga Alliance certification. That's slowly changing. But today, \\nif you want to be eligible to teach yoga at most studios, you're still going to want Yoga Alliance certification\\n.\\n\\nSo make sure whatever TTC you sign up for is accredited by the Yoga Alliance. \\nAfter you graduate your TTC and receive your certificate\\n, you can go to \\nyogaalliance.org\\n and register for certification. Then, as a teacher, you pay a yearly fee to keep your certification.\\n\\nMost yoga teachers feel like it's just a way to tax yoga schools and yoga teachers. But they do, at least, \\nenforce a minimum standard of quality for TTCs\\n. So it's not all bad.\\n\\nThat's why it's still in your best interest to make sure your TTC is Yoga Alliance certified. And for this reason, \\nall myYogaTeacher TTCs are Yoga Alliance certified\\n.\\n\\n\\n5. Schedule & Location\\n\\nThis one comes down to personal preference and lifestyle. There are \\ntwo main types of TTC; residential and non-residential\\n.\\n\\nA \\nresidential TTC\\n is often in a beautiful location like India, Bali, Mexico, or some other tropical area. You carve out anywhere from one to three months of your life, to go live at a yoga retreat center. There, you study and practice yoga full-time. Usually 6 to 10 hours a day, 5 or 6 days a week.\\n\\nThis is a great way to have \\na fully immersive experience and do nothing but yoga for a few months\\n.\\n\\nNot all of us can do that. \\nWith kids, work, and other responsibilities non-residential TTCs are the best option for most of us.\\n\\nIn a \\nnon-residential TTC\\n, you \\nstudy part time\\n at your local yoga studio or online. The schedule is still intense, because you need to finish anywhere from 150 to 450 hours of class time (the last 50 hours is self-study).\\n\\nThis means that for a 200-hour TTC, you'll need to spend 150-hours in class. So even at part time, 12 hours a week, that's a 3 month course.\\n\\nYou'll want to find a TTC that has the right schedule for you. Is 6 hours a week for 6 months better for you, or 12 hours a week for 3 months? Do weekends work better, or weekday nights?\\n\\nFor you, these may be inflexible. But \\nafter watching hundreds of students complete TTCs, I've seen that most people can make any schedule work\\n. Even a working mom can do 12 hours on the weekend. It's an adjustment, but I often hear them saying things like; \\n\\n\"I didn't know how I would do it, it was so much time every weekend. But I really wanted to join the TTC and I knew that if I didn't do it now, I might never do it! Then, it turned out to be completely manageable. Actually, I look forward to every Saturday, it's the best part of my week. And I'm getting so much 'me' time!\"  \\n         - every mom who takes a TTC\\n\\nSo \\nbefore getting too hung up on the schedule, ask yourself, \"can I make this work?\" And if so, then focus on the other parts first; the community, teachers, and a well rounded curriculum.\\n\\n\\n6. Type of TTC: 200-hr, 300-hr, 500-hr, Yoga Therapy\\n\\nThere are dozens of popular styles of yoga and many different types of TTCs.\\n\\nWhen it comes to the style of yoga;\\n Vinyasa, Ashtanga, \\nPower Yoga\\n, or some home-brand yoga — don't worry too much here. \\nIf you've taken classes with the teacher, you know their style. Do you like it? If so, then you'll probably love the TTC\\n. If not, move on until you find a teacher with a style you do like.\\n\\nWhat you don't want to do\\n is go looking for a specific style, thinking \\n\"I've heard Vinyasa is the best, I should only do a Vinyasa TTC.\"\\n That's a quick way to waste a lot of money and have a disappointing experience.\\n\\nRemember, this TTC is as much for you as it is for your future students\\n. You want to make sure that you have a deeply uplifting and enlightening experience. And you want to share a style of yoga that you love, not the one you heard is \"better\".\\n\\nDo you know what I mean?\\n\\nNow when it comes to \\nthe type of TTC\\n: 200-hr, 300-hr, 500-hr or Yoga Therapy, \\nchoosing is pretty easy\\n.\\n\\nA \\n200-hour TTC is perfect for beginners\\n. It's the entry point and smallest time commitment. If you like the TTC experience, you can always take a 300-hr TTC later. This will bump your training hours up to a total of 500.\\n\\nThe \\n300-hour TTC has traditionally been for people who have already completed a 200-hour TTC\\n. That's changing recently, but it's still the norm. This is a great way to get 500-hours of certified training, without having to quit your job or dedicate 9 months of your weekends to full-days of study... Intense!\\n\\nA \\n500-hour TTC is good for beginner to advanced yogis\\n. It's basically the 200-hour and 300-hour rolled into one. You make a big commitment and dedicate a few months of your life to a deep-dive, full-time yoga immersion. These are usually residential.\\n\\nAnd finally, a \\nYoga Therapy TTC\\n. These are \\nfor advanced teachers who want to specialize\\n in solving big problems for their clients. You don't have to be super flexible or anything like that. But you will become an expert at anatomy, perfect alignment, and healing all sorts of injuries and illnesses with yoga. These TTCs are often 600-900 hours of training, with long apprenticeships. \\n\\nYou typically must have already graduated a 200-hour or 500-hour Teacher Training Course, before you can apply to join a Yoga Therapy TTC. So graduating a TTC is a prerequisite for Yoga Therapy TTCs.\\n\\nIf you've never taken a Yoga Teacher Training Course, you'll probably want to start with either the 200-hr TTC\\n or 500-hr TTC, depending on the time and energy commitment you want to make.\\n\\n\\n7. Course Price\\n\\nThe last thing you want to do is pay more than you should\\n when it comes to your next Yoga Teacher Training Course.\\n\\nYoga TTCs are not cheap to begin with. So you probably don't want to overpay.\\n\\nIn a studio, you can expect to pay around $3,500 for a 200-hr TTC\\n (plus or minus $800). This is a fair range, so watch out for any 200-hour TTC that costs more than $4,300. Unless the teacher is famous or highly sought after, you're probably better off going elsewhere.\\n\\nBut these days, \\nunderpaying is even more of a problem\\n. You see, for the first time ever, Yoga TTCs have gone online. \\nYou'll see 200-hr online TTCs for $900, $600, even $400. \\n\\nWhy is this a problem?\\n\\nWhat these TTCs aren't telling you is that 85% of the course is pre-recorded video\\n. That's how they keep the cost down and therefore the price down. It's not so different from what you might find free on YouTube.\\n\\nI don't know about you, but I \\ndon't want my next yoga teacher to have learned from a bunch of YouTube videos!\\n\\nThat's a quick way to injure yourself, and your future students.\\n\\nDefinitely and absolutely, weather in-person or online, make sure your next TTC is 100% live instruction. It's totally OK to take a TTC online, just make sure it is 100% live.\\n\\nSo you get to ask questions DURING class, DURING lectures, and DURING examples. Not just at \"office hours\" 1-week after the class, when you forgot your questions anyways.\\n\\nWith live instruction you get feedback in every practice session. And importantly, you learn the nuances of the asanas.\\n\\nTTCs can be tough. Long hours and lots of learning\\n. With \\nlive instruction and an interactive setting\\n (only possible in-person or through live classes online), you \\nstay motivated and connect with your new yoga community\\n.\\n\\nThat's why \\nevery one of myYogaTeacher's TTCs is 100% live\\n. You'll find the price very reasonable. It's much less expensive than in-person at a studio, but necessarily enough to pay living breathing teachers to give every class live.\\n\\nIf you're interested in a 100% Live TTC\\n, \\nyou can check out myYogaTeacher's TTC full course description here\\n (with testimonials, course syllabus, and reasonable rates).\\n\\nWhen you follow these 7-steps, you can't go wrong. You'll have an incredible TTC experience, make new friends for life, and walk away a better yogi, better parent, better human\\n... You'll be less reactive, with more self-acceptance, and more full of joy!\\n\\nSo now you have everything you need to choose your next TTC wisely. And \\nif you have any questions\\n about TTCs or myYogaTeacher's upcoiming TTCs, feel free to drop us a line and ask at \\ncare@myyogateacher.com\\n"}}],"relatedPosts":[],"blogContent":{"id":"cl7g7jip0fjcv0eim6def65cy","slug":"yoga-nidra-for-sleep","author":{"name":"Shilpi","teacherMytSlug":"shilpi-1","pictureUrl":"shilpi4.jpg"},"title":"Yoga Nidra for Sleep","createdAt":"2022-08-30T13:10:49.183409+00:00","updatedAt":"2022-09-30T14:35:53.475211+00:00","coverUrl":"p9x3cqj0uai5aewn58s9.jpg","seoDescription":null,"content":{"text":"Take Charge of Your Sleep Cycle with this Meditation Practice\\nNot sleeping very well? If you’re having trouble with your sleep cycle, you’re not alone.\\n \\nOver 35 percent of Americans\\n get less than seven hours of sleep a night, less than the minimum needed for good health. \\nThere are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually\\n \\nreduce your life expectancy\\n. It can be a serious health issue if left unaddressed.\\nThankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.\\nYoga Nidra for Sleep\\nYoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.\\nTo enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.\\nYou can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.\\n\\nBenefits of Yoga Nidra\\nOther than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. \\n\\nStudies show\\n that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.\\nYoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful\\nSome of the benefits of Yoga Nidra include:\\nImproves sleep\\nEases symptoms of trauma and PTSD\\nReduces stress and anxiety\\nIncreases relaxation\\nReduces depression and addiction\\nCalms the mind\\nIncreases breathing capacity\\nYoga Nidra Meditation\\nSo, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at\\n MyYogaTeacher\\n. It is a meditation that can be practiced at home where you feel most comfortable. \\nYoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.\\n\\nHow to Practice Yoga Nidra\\nWhile it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.\\nTypically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.\\nYou can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. \\nGently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  \\nOnce your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.\\n\\nOnline Yoga for Sleep\\nYoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an\\n \\nonline class to ease stress and anxiety\\n. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. \\nIf you’ve never tried yoga postures or Yoga Nidra before, you can start by\\n \\nsigning up for a free, two-week trial\\n of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. \\nYou can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. ","html":"<h2>Take Charge of Your Sleep Cycle with this Meditation Practice</h2><p>Not sleeping very well? If you’re having trouble with your sleep cycle, you’re not alone.<a title=\"https://www.cdc.gov/sleep/data_statistics.html\" href=\"https://www.cdc.gov/sleep/data_statistics.html\"> <u>Over 35 percent of Americans</u></a> get less than seven hours of sleep a night, less than the minimum needed for good health. </p><p>There are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually<a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/\"> <u>reduce your life expectancy</u></a>. It can be a serious health issue if left unaddressed.</p><p>Thankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.</p><h2><strong>Yoga Nidra for Sleep</strong></h2><p>Yoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.</p><p>To enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.</p><p>You can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.</p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/dkS5afe3RsO7PdyxCKL4\" alt=\"Yoga Nidra For Sleep\" title=\"Yoga Nidra For Sleep.jpg\" width=\"3000\" height=\"2000\" /><h2>Benefits of Yoga Nidra</h2><p>Other than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. </p><p><a title=\"https://www.myyogateacher.com/articles/yoga-for-stress-and-anxiety\" href=\"https://www.myyogateacher.com/articles/yoga-for-stress-and-anxiety\"><u>Studies show</u></a> that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.</p><p>Yoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful</p><h3>Some of the benefits of Yoga Nidra include:</h3><ul><li><div><p><strong>Improves sleep</strong></p></div></li><li><div><p><strong>Eases symptoms of trauma and PTSD</strong></p></div></li><li><div><p><strong>Reduces stress and anxiety</strong></p></div></li><li><div><p><strong>Increases relaxation</strong></p></div></li><li><div><p><strong>Reduces depression and addiction</strong></p></div></li><li><div><p><strong>Calms the mind</strong></p></div></li><li><div><p><strong>Increases breathing capacity</strong></p></div></li></ul><h2><strong>Yoga Nidra Meditation</strong></h2><p>So, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at<a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yoga-nidra\" href=\"https://www.myyogateacher.com/yoga-online-classes/yoga-nidra\"><u> MyYogaTeacher</u></a>. It is a meditation that can be practiced at home where you feel most comfortable. </p><p>Yoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.</p><img src=\"https://media.graphassets.com/resize=width:2759,height:1839/6XWJEu9xTJe4MstNQlqr\" alt=\"Yoga Nidra For Deep Sleep\" title=\"Yoga Nidra For Deep Sleep.jpg\" width=\"2759\" height=\"1839\" /><h2><strong>How to Practice Yoga Nidra</strong></h2><p>While it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.</p><p>Typically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.</p><p>You can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. </p><p>Gently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  </p><p>Once your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.</p><img src=\"https://media.graphassets.com/resize=width:2409,height:1606/TvIDMD7MS0K9THP3i4EN\" alt=\"Yoga For Sleep\" title=\"Yoga For Sleep.jpg\" width=\"2409\" height=\"1606\" /><h2><strong>Online Yoga for Sleep</strong></h2><p>Yoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-stress-and-anxiety-beginner-level-by-Nandeep\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-stress-and-anxiety-beginner-level-by-Nandeep\"> <u>online class to ease stress and anxiety</u></a>. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. </p><p>If you’ve never tried yoga postures or Yoga Nidra before, you can start by<a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\"> <u>signing up for a free, two-week trial</u></a> of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. </p><p>You can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. </p>"},"category":["anxiety","therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<h2>Take Charge of Your Sleep Cycle with this Meditation Practice</h2><p>Not sleeping very well? If you’re having trouble with your sleep cycle, you’re not alone.<a title=\"https://www.cdc.gov/sleep/data_statistics.html\" href=\"https://www.cdc.gov/sleep/data_statistics.html\"> <u>Over 35 percent of Americans</u></a> get less than seven hours of sleep a night, less than the minimum needed for good health. </p><p>There are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually<a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/\"> <u>reduce your life expectancy</u></a>. It can be a serious health issue if left unaddressed.</p><p>Thankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.</p><h2><strong>Yoga Nidra for Sleep</strong></h2><p>Yoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.</p><p>To enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.</p><p>You can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3000,height:2000/dkS5afe3RsO7PdyxCKL4\" \n                alt=\"Yoga Nidra For Sleep\"\n                title=\"Yoga Nidra For Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:2000/dkS5afe3RsO7PdyxCKL4\"\n                alt=\"Yoga Nidra For Sleep\"\n                title=\"Yoga Nidra For Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3000,height:2000/dkS5afe3RsO7PdyxCKL4\"\n                alt=\"Yoga Nidra For Sleep\"\n                title=\"Yoga Nidra For Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>Benefits of Yoga Nidra</h2><p>Other than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. </p><p><a title=\"https://www.myyogateacher.com/articles/yoga-for-stress-and-anxiety\" href=\"https://www.myyogateacher.com/articles/yoga-for-stress-and-anxiety\"><u>Studies show</u></a> that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.</p><p>Yoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful</p><h3>Some of the benefits of Yoga Nidra include:</h3><ul><li><div><p><strong>Improves sleep</strong></p></div></li><li><div><p><strong>Eases symptoms of trauma and PTSD</strong></p></div></li><li><div><p><strong>Reduces stress and anxiety</strong></p></div></li><li><div><p><strong>Increases relaxation</strong></p></div></li><li><div><p><strong>Reduces depression and addiction</strong></p></div></li><li><div><p><strong>Calms the mind</strong></p></div></li><li><div><p><strong>Increases breathing capacity</strong></p></div></li></ul><h2><strong>Yoga Nidra Meditation</strong></h2><p>So, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at<a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yoga-nidra\" href=\"https://www.myyogateacher.com/yoga-online-classes/yoga-nidra\"><u> MyYogaTeacher</u></a>. It is a meditation that can be practiced at home where you feel most comfortable. </p><p>Yoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2759,height:1839/6XWJEu9xTJe4MstNQlqr\" \n                alt=\"Yoga Nidra For Deep Sleep\"\n                title=\"Yoga Nidra For Deep Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2759,height:1839/6XWJEu9xTJe4MstNQlqr\"\n                alt=\"Yoga Nidra For Deep Sleep\"\n                title=\"Yoga Nidra For Deep Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2759,height:1839/6XWJEu9xTJe4MstNQlqr\"\n                alt=\"Yoga Nidra For Deep Sleep\"\n                title=\"Yoga Nidra For Deep Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2><strong>How to Practice Yoga Nidra</strong></h2><p>While it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.</p><p>Typically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.</p><p>You can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. </p><p>Gently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  </p><p>Once your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:2409,height:1606/TvIDMD7MS0K9THP3i4EN\" \n                alt=\"Yoga For Sleep\"\n                title=\"Yoga For Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2409,height:1606/TvIDMD7MS0K9THP3i4EN\"\n                alt=\"Yoga For Sleep\"\n                title=\"Yoga For Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:2409,height:1606/TvIDMD7MS0K9THP3i4EN\"\n                alt=\"Yoga For Sleep\"\n                title=\"Yoga For Sleep\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2><strong>Online Yoga for Sleep</strong></h2><p>Yoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-stress-and-anxiety-beginner-level-by-Nandeep\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-stress-and-anxiety-beginner-level-by-Nandeep\"> <u>online class to ease stress and anxiety</u></a>. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. </p><p>If you’ve never tried yoga postures or Yoga Nidra before, you can start by<a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\"> <u>signing up for a free, two-week trial</u></a> of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. </p><p>You can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. </p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-nidra-for-sleep","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. 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If you’re having trouble with your sleep cycle, you’re not alone.\\n \\nOver 35 percent of Americans\\n get less than seven hours of sleep a night, less than the minimum needed for good health. \\nThere are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually\\n \\nreduce your life expectancy\\n. It can be a serious health issue if left unaddressed.\\nThankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.\\nYoga Nidra for Sleep\\nYoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.\\nTo enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.\\nYou can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.\\n\\nBenefits of Yoga Nidra\\nOther than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. \\n\\nStudies show\\n that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.\\nYoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful\\nSome of the benefits of Yoga Nidra include:\\nImproves sleep\\nEases symptoms of trauma and PTSD\\nReduces stress and anxiety\\nIncreases relaxation\\nReduces depression and addiction\\nCalms the mind\\nIncreases breathing capacity\\nYoga Nidra Meditation\\nSo, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at\\n MyYogaTeacher\\n. It is a meditation that can be practiced at home where you feel most comfortable. \\nYoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.\\n\\nHow to Practice Yoga Nidra\\nWhile it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.\\nTypically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.\\nYou can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. \\nGently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  \\nOnce your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.\\n\\nOnline Yoga for Sleep\\nYoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an\\n \\nonline class to ease stress and anxiety\\n. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. \\nIf you’ve never tried yoga postures or Yoga Nidra before, you can start by\\n \\nsigning up for a free, two-week trial\\n of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. \\nYou can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. ","html":"<h2>Take Charge of Your Sleep Cycle with this Meditation Practice</h2><p>Not sleeping very well? If you’re having trouble with your sleep cycle, you’re not alone.<a title=\"https://www.cdc.gov/sleep/data_statistics.html\" href=\"https://www.cdc.gov/sleep/data_statistics.html\"> <u>Over 35 percent of Americans</u></a> get less than seven hours of sleep a night, less than the minimum needed for good health. </p><p>There are many causes of sleep disorders which vary based on all kinds of factors — including age, health, and even geographical location. And let’s face it, modern day life is full of stressors that give us lots of reasons to lie awake at night. However, sleep deprivation can negatively affect your health in ways that may actually<a title=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/\" href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/\"> <u>reduce your life expectancy</u></a>. It can be a serious health issue if left unaddressed.</p><p>Thankfully, there’s a yogic medicine that can help alleviate sleeplessness and restore your nightly cycle. First introduced by Swami Satyananda Saraswati in 1976, Yoga Nidra can help you relax your mind and body, which in turn allows you to sleep better overall.</p><h2><strong>Yoga Nidra for Sleep</strong></h2><p>Yoga Nidra, otherwise known as the “yoga of sleep,” is a meditation practice that utilizes that transitional state between sleeping and waking to induce deep relaxation. This state opens up your conscious awareness and connection with yourself.</p><p>To enable the most relaxation possible, Yoga Nidra is practiced as a guided meditation. Anyone can practice Yoga Nidra regardless of your ability or experience level. Beginners are welcome in the practice, as well as people who have never meditated or performed yoga before. Yoga Nidra is one of the easiest and most approachable meditations you can try and it’s incredibly good for you.</p><p>You can use Yoga Nidra to simply wind down and get ready for bed in the evening, as a tool to decrease stress and anxiety, or to heal trauma. There is no risk in trying it, and you may be surprised at how well Yoga Nidra can restore nervous system functioning and get you sleeping the recommended 7 to 9 hours every night.</p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/dkS5afe3RsO7PdyxCKL4\" alt=\"Yoga Nidra For Sleep\" title=\"Yoga Nidra For Sleep.jpg\" width=\"3000\" height=\"2000\" /><h2>Benefits of Yoga Nidra</h2><p>Other than getting your sleep cycle back on track, Yoga Nidra has numerous other benefits that impact your health and day-to-day life. Even though this Sanskrit name translates to “yoga for sleep,” it can impact your well-being in a variety of ways. </p><p><a title=\"https://www.myyogateacher.com/articles/yoga-for-stress-and-anxiety\" href=\"https://www.myyogateacher.com/articles/yoga-for-stress-and-anxiety\"><u>Studies show</u></a> that meditation reduces symptoms of anxiety and stress, and Yoga Nidra is uniquely effective in decreasing anxiety and increasing your quality of life. If you suffer from trauma, depression, anxiety, or high blood pressure, this meditation can help you find tranquility and boost your sense of well-being.</p><p>Yoga Nidra also stimulates your pineal gland and helps balance your hormones, giving your body the tools it needs to heal itself. Practicing Yoga Nidra regulates your nervous system, which in turn helps calm your body and mind, so that you can sleep soundly and restful</p><h3>Some of the benefits of Yoga Nidra include:</h3><ul><li><div><p><strong>Improves sleep</strong></p></div></li><li><div><p><strong>Eases symptoms of trauma and PTSD</strong></p></div></li><li><div><p><strong>Reduces stress and anxiety</strong></p></div></li><li><div><p><strong>Increases relaxation</strong></p></div></li><li><div><p><strong>Reduces depression and addiction</strong></p></div></li><li><div><p><strong>Calms the mind</strong></p></div></li><li><div><p><strong>Increases breathing capacity</strong></p></div></li></ul><h2><strong>Yoga Nidra Meditation</strong></h2><p>So, how does Yoga Nidra work? It’s often performed as a guided meditation so you can allow yourself to relax as deeply as possible. You can find Yoga Nidra scripts and audio recordings online, or you can try enrolling in a Yoga Nidra class at<a target='_blank' title=\"https://www.myyogateacher.com/yoga-online-classes/yoga-nidra\" href=\"https://www.myyogateacher.com/yoga-online-classes/yoga-nidra\"><u> MyYogaTeacher</u></a>. It is a meditation that can be practiced at home where you feel most comfortable. </p><p>Yoga Nidra focuses on helping you achieve a delicate state that is neither awake or asleep. This focus is what makes it different from other types of meditation, because you’re trying to reach a state of relaxation that is much deeper than most. In technical terms, Yoga Nidra involves tapping into the delta state of consciousness, whereas most other meditations focus on the theta state — which is a more alert, focused state.</p><img src=\"https://media.graphassets.com/resize=width:2759,height:1839/6XWJEu9xTJe4MstNQlqr\" alt=\"Yoga Nidra For Deep Sleep\" title=\"Yoga Nidra For Deep Sleep.jpg\" width=\"2759\" height=\"1839\" /><h2><strong>How to Practice Yoga Nidra</strong></h2><p>While it’s intended to help you reach a delta state of consciousness, Yoga Nidra can actually make you fall completely asleep, so you can choose to practice this meditation from your very own bed — however, to get the full benefits of this meditation, it’s recommended that you try and maintain that state between waking and sleeping — without falling asleep. The best place to practice Yoga Nidra is on a yoga mat with an eye pillow and a blanket.</p><p>Typically, a Yoga Nidra script is read by a certified instructor or you can listen to this meditation by downloading it online. If you don’t have an audible script available, you can guide yourself through the process of Yoga Nidra. It’s easy for anyone to try and there is no wrong way to practice.</p><p>You can begin each session with an intention for yourself, or a goal of what you’d like to get out of your practice. Make sure you’re in a quiet space where you won’t be disturbed, lying down on your back on your yoga mat or anywhere else you feel comfortable. Use your eye pillow to block out the light and help your face relax, and a blanket to remain comfortable, since your body may cool down. </p><p>Gently close your eyes and allow yourself to breath easily and steadily. Let your entire body relax into the mat. Turn your awareness to your head and your neck, and allow the muscles in your face, neck, and shoulders to completely relax. Continue to move your attention down the length of your body — to your torso, arms, hips, back, legs, and feet — helping each body part fully relax with your awareness.  </p><p>Once your entire body is deeply relaxed, allow yourself to remain in this state for as long as you feel comfortable. If you’re new to practicing Yoga Nidra, you may want to start with a short session — anywhere from 5 to 15 minutes. As you get more experience, you can lengthen your sessions as you see fit.</p><img src=\"https://media.graphassets.com/resize=width:2409,height:1606/TvIDMD7MS0K9THP3i4EN\" alt=\"Yoga For Sleep\" title=\"Yoga For Sleep.jpg\" width=\"2409\" height=\"1606\" /><h2><strong>Online Yoga for Sleep</strong></h2><p>Yoga Nidra often works best if you practice some light yoga asanas before your meditation. In fact, you can try a complete yoga routine to help you sleep by enrolling in an<a title=\"https://www.myyogateacher.com/group_classes/yoga-for-stress-and-anxiety-beginner-level-by-Nandeep\" href=\"https://www.myyogateacher.com/group_classes/yoga-for-stress-and-anxiety-beginner-level-by-Nandeep\"> <u>online class to ease stress and anxiety</u></a>. Performing easy yoga postures before your Yoga Nidra meditation will help your body relax more fully and allow you to get the maximum benefits from your practice. </p><p>If you’ve never tried yoga postures or Yoga Nidra before, you can start by<a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\"> <u>signing up for a free, two-week trial</u></a> of MyYogaTeacher. With access to yoga classes online, you can set up a new routine of nightly yoga to help you fall asleep. There are live, group classes available, or you can schedule a private session with a certified instructor who can tailor a session to your Yoga Nidra meditation. </p><p>You can get back to sleeping peacefully every night with a regular practice of Yoga Nidra. This meditation works best over time, and with a regular routine you can reduce sleeplessness and get the recommended hours of rest every night — which will improve your day-to-day life immeasurably. </p>"},"category":["anxiety","therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}