How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release

{"slug":"yoga-poses-against-wall","recentPosts":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for bodybuilders can help you build more muscle, reduce your chances of injury, improve flexibility and mobility, and lower inflammation.","readTime":null,"excerpt":"Learn the best poses for bodybuilders to improve overall physical health.","tags":[],"createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":["fitness"]},{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","subTitle":null,"seoTitle":null,"seoDescription":"Shakti yoga is an energizing, dynamic yoga routine that awakens your inner feminine power for greater vitality, awareness, and focus.","readTime":null,"excerpt":"Learn about Shakti yoga, and what you can expect from a typical class.","tags":[],"createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you."},"category":[]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]}],"randomPosts":[{"id":"cla8lbvafc0i70ak9u3yp18ji","slug":"yin-yoga-for-arthritis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yin Yoga for Arthritis: 10 poses to ease your pain","createdAt":"2022-11-08T19:13:44.482852+00:00","coverUrl":"ipqjb5ugsgcaxzssgbhi.jpg","content":{"text":"When your body is achy and it feels hard to mobilize, you may be suffering from arthritis. This very common inflammation of the joints affects 24% of adults. In a 2019 study on inflammation biomarkers, Research for nursing found that yoga is great for pain intervention, saying “yoga may be particularly effective in reducing inflammation because, unlike exercise or stress reduction alone, yoga has components of both relaxation techniques and exercise.” Yoga can help to ease your pain and help you to go about your day good as new. \\n\\nCommon causes of Arthritis\\nThe most common causes for arthritis are age, genetics, weight gain and previous injury. Even though it can be long lasting, arthritis is treatable with movement therapies like yoga and meditation and lucky for us, Yin combines both!  Building a yoga practice into your routine can alleviate joint pain as well as  improve flexibility and joint function. Yoga can also help you manage the stress caused by pain which will result in better days and less sleepless nights. \\n\n\\nTypes of Arthritis\\nThere are three common types of arthritis. \\n1. Osteoarthritis, which is the most common cause of arthritis and is known as “wear and tear” on the joints. It most frequently occurs in the hips, hands and knees. \\n2. Rheumatoid Arthritis, which is autoimmune disorder and creates inflammation in the hands and feet. \\n3. Fibromyalgia which causes pain all over the body and fatigue. All three of these can be eased by  a yin-yoga practice. \\n\n\\nWhy Yin Yoga for Arthritis?\\nYin yoga is a style of movement based in Chinese medicine. Yin’s specific goal is to rebalance the body and mind. It’s not simply a practice for strength or flexibility but a practice where movement is the medicine. Unlike any other yoga or workout class, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones.\\n\n\\nBuilding your yin-yoga practice online with us at \\nMyYogaTeacher\\n is also beneficial because even on days when the pain seems too intense, you don’t need to leave your home to get to your practice. You can pull up our live classes 24/7 with expert Indian instructors who are ready to help you move through your pain.  Our classes are there everyday to help you manage your pain and get in your practice! We make yoga accessible for everyone. A slow yin practice is a great place to start! Yin can relieve pain by reducing physical and mental stress and pressure off the body. Let’s start by finding some moves to get you going! \\n\\n10 Ying Yoga Poses to Ease Your Arthritis Pain\\nWhen practicing these yin yoga poses, it’s best to hold each stretch for 30 seconds to two minutes. These stretches will help bring flexibility into your joints! \\n\\n1. Wide Knee Child’s Pose\n⁠\\n\\n\n⁠This pose is great for lower back pain and your hip flexors. Also great for pain in the sciatic nerve. \n⁠\\n2. Thunderbolt Pose\n⁠\\n\\n\\nThis pose improves blood circulation and posture easing pain in the spine. \n⁠\\n3. Cobra Pose\n⁠\\n\\n\\nThis pose opens the lungs while stretching the spine and shoulders. This will help you open your chest. \n⁠\\n4. Forward Fold Pose\n⁠\\n\\n\\nFolding the body down is known to calm the mind and lower blood pressure. Come to this pose when you feel anxious or stressed and need to slow down. \n⁠\\n5. Side Angle Bend Pose\n⁠\\n\\n\\nSide angle opens the side body and takes pressure off your hips.\n⁠\\n6. Chair Pose\n⁠\\n\\n\\nChair pose makes your legs stronger, giving you more stability in the knees and more flexibility in the ankles. \n⁠\\n7. Pigeon Pose\n⁠\\n\\n⁠\\nThis pose supports flexibility and mobility in the hip joint. If you’re suffering from osteoarthritis, this pose will help target your lower back and hips. \n⁠\\n8. Bridge Pose\n⁠\\n\\n⁠\n⁠This powerhouse pose will improve blood circulation and ease stress while also stretching your neck, chest and hamstrings. Come to this pose when you feel stiff. Move through it slowly. \\n\\n9. Wind Reliever Pose\n⁠\\n\\n\n⁠This pose stabilizes your center of gravity, your pelvis. It also guards you muscles and eases pain along the spine. \\n\\n10. Savasana Pose\n⁠\\n\\n\n⁠Finally, Savasana is so important in your practice. This corpse pose slows down your nervous system while you focus on your breath. It calms the mind and reduces fatigue and anxiety. This is a great place to start or end your yoga practice. \\n\\nOther ways to relieve arthritis pain\\nWant to try other holistic ways to ease your pain? We’ve got you covered! Here are the top five things to add into your routine to feel like your best self!\\nAdd color to your diet! It’s so important to “eat the rainbow” eating lots of fruits and veggies gives you a vitamin boost and helps to naturally fight inflammation. \\nChange up the temp. Adding a hot or cold compress to the affected area is a quick fix when you’re feeling pain. Try a heating pad or an ice pack if you’re short on time. If you have time to relax, try soaking in a warm bath!\\nAdd herbs. Turmeric and ginger can help fight pain and inflammation in the body. Add these herbs to your meals or try ginger tea at night to wake up pain free.\\nAdd more self care to your routine. Book a deep tissue massage or a sauna session so you can relax your body and mind.\\nPractice mindfulness. A meditation practice pairs great with a new yoga practice! You can meditate on your own or get started with us in meditation class! \n\\nTry these classes to get started! \\n\\nStretch and Breath with Shrutika\\n. This class will increase range of motion, control and flexibility in the joints.\\n\\nTotal Body Yin\\n. This slow restorative practice will stretch deep into your joints and facia. This is a great practice to end your day with. \\n\\nYoga for Back Health.\\n This mostly seated class will help you work through any back pain while strengthening your spine and surrounding muscles. \\nIf you’re ready to start your journey to recovery, join us for a practice at \\nMyYogaTeacher.\\n\\nOur expert yoga therapist will help you move through your pain or start a mindfulness practice so you can get back to feeling healthy and pain free! Our 2-Week Free Trial - includes 14 days of unlimited group classes plus 2 complimentary 1-on-1 sessions, that’s a $102 value - for free!\\nThere’s a plan for every yogi! Begin your journey with us today."}},{"id":"cl7zwz24chnlt0biyk8wtb0cj","slug":"start-hatha-yoga-practice","author":{"name":"Namrata Khandelwal","teacherMytSlug":"namrata-2","pictureUrl":"namrata-k-pro.jpg"},"title":"Interested in starting a Hatha yoga practice? 10 tips to get started!","createdAt":"2022-09-13T08:10:21.940734+00:00","coverUrl":"kwfhavtczeih1sjadbhk.jpg","content":{"text":"Are you new to yoga? Looking to develop a practice but don’t know what style or where to begin? Hatha yoga is a great choice for beginners looking to build a routine or veterans looking to deepen their practice of breathing and flexibility.\\nFirst things first, What is Hatha Yoga?\\nHatha yoga is a form of gentle yoga made up of poses and breath work and often starts or ends with a meditation. This type of practice can be challenging because in most traditional Hatha classes, poses are held for 30 seconds to a minute. \\nStyles of Hatha Yoga that we offer at \\nMyYogaTeacher\\n:\\nHatha Yoga - This practice focuses separately on each asana. Focusing on connecting each asana with the breath and deepening each pose. This practice allows for breaks between poses and is more gentle and slow paced. \\nHatha Vinyasa - Known as a flow class, adding in the vinyasa makes the practice a little more fast paced. The poses are more linked together and the movement is connected to your breath work. \\nWhat are the benefits of a Hatha Yoga Practice?\\nThere are many benefits to building a hatha yoga practice. On the surface, for your physical health, hatha can increase flexibility, strength and balance!  Hatha is proven to fight signs of aging and  help with joint or muscle pain and improve blood flow!\\nWhen you turn your practice inward, it can also deepen your sleep and with the addition of the breathwork, your practice can also help you cope with anxiety or depression symptoms. \\nHatha is a great place to start your yoga journey because you can take your time to get familiar with the poses and learn to connect them to your breath.  It’s good for the body and the mind!\\nHere are 10 tips to get you started with a Hatha Yoga Practice:\\nKnow your why - Before you start to build your practice, it’s important to establish why you’re coming to your mat. Is your reason for physical health, mental health or maybe just to press pause on your day and breathe? Each flow can be personalized for whatever brings you to your mat each day.\\nBe a student! - Take a class with us so you can learn how to flow on your own. Sometimes before you fly solo, you need a co-captain. And if you never decide to fly on your own, we're happy to have you here with us! Our teachers are the best and we think you'll love their classes!\n⁠\n⁠Check out these three Hatha classes we love!\n⁠\\nHatha for Beginners\\n\n⁠\\nHatha Yoga Intermediate\\n\n⁠\\nHatha Vinyasa\\n\\nLearn to breath - In this practice, you'll be holding in poses and breathing into the space you create. The traditional breath practice for a hatha yoga class is\\n Ujjayi breathing\\n otherwise known as victorious breath. This breathing practice is often used in yoga because it forces you to slow down and focus on your breathing and its connection to your movement. \\nChoose your asasas - While Hatha is usually a gentle practice, there is no right or wrong way to build your Hatha flow. The goal is just to focus and move your body! All you need is a minimum of three to five poses to get started! Start by reviewing the poses you know and then when you’re ready, add more as you grow.\\nPractice your pause - once you know what asanas you’d like to practice, grab a stopwatch! Work on holding each pose for 30 seconds, then 45 seconds, then a minute. Don’t forget to breathe into it. And if you can, try to find space and deepen into each pose as you practice more. \\nFind a way to beat the mental fatigue - Don’t give in to the voice in your head that says you can’t do this.  Holding the poses can be difficult at first. Have a little grace and try your best not to give up. Practice your mantras to keep you going. Our favorite? Your stronger than you think!\\nBuild a meditation practice - When building a meditation practice, it’s important to figure out what you need from it. Do you need mantras to help you keep going? Do you need to visual what's coming? Or do you need to focus inward on your breath and the current moment. Remember, there’s no wrong answer. Play with this practice. Add it to the beginning, then the end and see where it serves you. Can’t settle in for quiet reflection? Try journaling instead. \\nBe benevolent to yourself - In Hatha yoga, one of the most important practices is the principle of non-violence (ahimsa) this means do no harm to yourself or to others Try to go through your life being kind to yourself on and off your mat. For more on this practice, check out \\nthis article\\n by Yogauonline\\nRead the text- Like a lot of Yoga, hatha isn’t just based on a movement practice. In fact, there are two connected texts to teach you the foundations of this practice. \\nHatha Yoga Pradipika \\n- a 15th century Sanskrit manual on the practice and style. \\nSiva Samhita\\n - from the hindu perspective breaking “yoga” the practice, down into five parts.\\nTrack the progress of your practice - Once you’ve developed your practice, there is no ‘ end' in yoga, we can only keep coming back to deepen or extend our practice. That’s why it’s a “practice” because there is no perfect. You can always adjust. Some days you’ll need more, some days less. But all the days…you'll need yoga. \\nFive poses to get started with Hatha Yoga:\\n1. Childs Pose\\nFocus on your third eye here. Move your head from right to left to massage your forehead.\\n\\n\n2. Cat Pose\\nBreath into your spine as you arch your back away from the floor. Relax your neck.\\n\\n\\n3. Down Dog\\nFocus on lengthening your heels into the floor and pushing your hips towards the back of the room. \\n\\n\\n4. Forward Fold\\nSurrender into this pose. Reach your palms towards the floor and deepen your stretch with every exhale.\\n\\n\\n5. Savasana\\nRelax your entire body into the ground. Release all the tension and slow your breath. \\n\\n\nNow that you have the tools you need, you’re ready to go! Find where your practice fits best and get ready to feel relaxed and enlightened! If you’re doing hatha for physical health, try adding the practice in after another workout or at the end of your day. \\nLooking  to build a practice for relaxation or to wind down from your anxiety? Try starting your day with practice and a cup of green tea! \\nMyYogaTeacher\\n has tons of options available to you! See you on your mat! "}},{"id":"ckquzp4pk33gf0b2155crovix","slug":"before-you-meditate","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"10 Things You Should Know Before You Start Meditating","createdAt":"2021-07-08T14:12:47.965022+00:00","coverUrl":"rimflxvurbzhsoxolcr2.jpg","content":{"text":"We all want that experience that experienced meditators talk about.\\nThat magical time when you’re totally and completely relaxed and in a sort of euphoric, beautiful state. It’s calm and quiet. You’re centered and grounded.\\nBut it’s not actual magic.\\nA meditation practice takes...well, practice. It doesn’t come naturally to most people. But the more you do it, the easier it gets, and the more benefit you receive from it.\\n[CTA-DEFAULT]\\nA deep meditation is amazing. But here’s what you should know before starting your journey.\\n1. Don’t expect to have a blank mind.\\nIt is the brain’s natural state to jump from thought to thought to thought. The purpose of meditation isn’t to create a blank mind but to become more aware of the thoughts you’re having and guide your mind back to your meditation practice.\\nMany types of meditation actually emphasize the art of being mindful of thoughts as they arise.\\n2. You don’t need to sit in a particular position.\\nWhile it is often recommended that you sit or lay on the floor or ground, it isn’t necessary. It’s more important to be comfortable and in a place or position that helps you feel grounded. \\nOf note, unless it’s a sleep meditation or body scan meditation, lying down during your meditation practice might not be your best option. Unless you don’t mind falling asleep!\\n3. Meditation comes with health perks.\\nOne of our other instructors discussed this in their article, but we can’t emphasize this enough. Meditation helps reduce stress, blood pressure, anxiety, and depression. It improves sleep, increases feelings of wellbeing and happiness, and boosts the immune system.\\nA regular meditation practice can even help you kick smoking or alcohol addictions to the curb!\\n4. Meditation actually changes your brain.\\nIt’s true, meditation is scientifically proven to alter your brain...in a good way! \\nStudies show that mindfulness practices thicken  the prefrontal cortex of the brain which is responsible for things like concentration and awareness. In this case, thicker is a good thing.\\nAlso, meditation is proven to reduce the brain’s fight or flight response. This means your body responds better to stress resulting in lower cortisol levels and better health.\\n5. Lots of famous people you’ve heard of meditate!\\nI’m sure you knew Oprah meditates. That is a given.\\nBut did you know that Paul McCartney, Jerry Seinfield, Howard Stern, Barbara Walters, Bill Gates, Michael Jordan, Will Smith and even Clint Eastwood also meditate?!\\nAnd they don’t mind letting people know about it either. They understand the power of meditating!\\n6. You may not think you’re doing it right the first time.\\nIt’s ok.\\nThe first time you meditate may feel awkward, strange, uncomfortable. It may just feel like you’re doing it wrong.\\nYou may feel like this the second or third or even fourth time. Stick with it. Just like your yoga practice or anything else you want to be better at, the more you practice, the better you’ll get.\\nThe better you get, the more benefits you’ll experience.\\n7. Reflect on how you feel.\\nIt’ll be important, especially during the early days of your practice, to take a step back and reflect on how you feel in between practices.\\nIt is not uncommon to feel bored, discouraged, or distracted during or after a meditation session. Hopefully, as you go, you’ll have more times of feeling happy, energized, relaxed and calm. Either way, take note of how your days and weeks go.\\nYou might be surprised how quickly you start to experience the benefits of meditation.\\n8. You don’t need a mantra, and you don’t have to chant.\\nSome people are wary of meditating because they’re uncomfortable with chanting or having a mantra. They just want to be silent.\\nAnd that’s totally fine.\\nMantras, chanting, and sound are tools many people use to facilitate their meditation practice. But they aren’t necessary to reaping the rewards of one. However, your mind will have a tendency to wander. It’s completely normal. And a mantra, chanting, or even just counting your breaths will help bring your mind back to your practice.\\n9. You can meditate with a purpose or for general health.\\nThere are many types of meditation, but there are many more ways to practice those different types. \\nSome people meditate specifically to ease anxiety, depression, or to reduce their stress levels. Maybe they want to become more grateful, kind, or compassionate. There are plenty of specific reasons for one to meditate.\\nIt’s also completely ok to meditate for wellness. \\n10. You DO have time.\\nYou want to know the truth?\\nWe make time for the things that are important to us. No matter what that is. \\nIncorporating meditation into your daily life doesn’t have to be overwhelming or time-consuming. Even 5 minutes a day can be beneficial. And you’ll probably find that after a while, 5 minutes a day won’t feel like enough and you’ll be more inclined to carve out more time for an even deeper meditation practice.\\nIf you’re new to meditation, start with shorter increments and see how you feel!\\nThere are many ways to learn how to meditate, and the world is your oyster when it comes to all the varieties of meditation practices. It can be hard to choose what’s best for you when you’re new to it.\\nI encourage you to try some of the breathing and meditation classes offered on myYogaTeacher! If you’re a member, you may have already tried some of them. If not, \\nclick here to grab your free 2-week trial\\n! All of the instructors at myYogaTeacher are experts in yoga and meditation and most come from the birthplace of yoga and meditation, India! We’d love for you to have an authentic meditation experience!"}}],"relatedPosts":[],"blogContent":{"id":"ckz7ga2283v6i0b81t5mhp1b4","slug":"yoga-poses-against-wall","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release","createdAt":"2022-02-03T20:47:50.859672+00:00","updatedAt":"2022-10-18T08:48:23.3001+00:00","coverUrl":"zlf5j1vaur5u2tfqkc90.jpg","seoDescription":"Ever have those days where you're too tired or too sore even for yoga? Us the prop that everyone has, a wall! Wall yoga is a thing. Check it out!","content":{"text":"Some days you’re energetic and motivated to move your body, but some days you’re not! Some days you feel so sore that wiggling your feet hurts. And some days, maybe you just. can’t. \\nHere at MyYogaTeacher, we understand all of those types of days. They just mean we’re all human!\\nThe good news is there’s a yoga for that. If you know us at all, you know that we want to make sure that anyone and everyone who wants to practice yoga feels comfortable doing so. No matter what kind of day they’re having.\\nUsing props in yoga is nothing new. Especially yin yoga! You should always feel comfortable using a yoga prop if needed. But so many yogis underestimate the power of using a wall as a prop!\\nMaking use of a wall in yin yoga has major physical and mental health benefits, but it also allows you to do something good for your body on days when you’re just not feelin’ it. As a matter of fact, when you’re sore or unmotivated (or both), using a wall for some relaxing yin yoga is probably just what your mind and body need!\\nMyYogaTeacher is excited to offer so many different types of yoga classes to meet the needs of our community of yogis! Yin yoga is just one of them. \\nAnd\\n it’s offered at various times on different days so you can find a time that works best for you to try it out! Plus, we have several expert yoga instructors who teach yin yoga. You get to choose which one you like best!\\nIf you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nMeanwhile, let’s talk about how using a wall – the prop everyone has at home – for your yin yoga practice provides unprecedented relief from tight, sore muscles, headaches, and many other things!\\n\\n\\n\\n1. Feet up a wall pose\\nSeems pretty basic right? Lying down and propping your feet and legs up against a wall. Maybe so, but the benefits of feet up a wall pose are tremendous, especially if you decided to hold it for longer periods of time.\\nIn this pose, you get a good hamstring stretch and release the muscles in your lower back. This inverted pose is passive and helps you melt into the floor as you let go of stress anxiety. \\nFeet up a wall pose also:\\n\\nReduces swelling in the feet and legs\\nRelieves migraine headache pain\\nHelps manage varicose veins\\nImproves thyroid function\\nPromotes better circulation\\nHelps you sleep better\\nImproves digestion\\nThat’s a lot for a yoga pose where you get to lay down and relax, right? Inverted poses are also wonderful for promoting lymph flow, which is important for immunity, amongst other things.\\nSee? Basic isn’t always bad!\\n\\n\\n\\n2. Butterfly pose on a wall\\nWhen sitting up is just too much or too hard on your back and knees, you can get the same benefits of this pose lying down!\\nFrom feet up a wall pose, bring the soles of your feet together and bend your knees out to the sides as you slide your feet down the wall. You may like to have a folded blanket, mat, or bolster handy to place under your hips if you experience any discomfort.\\nButterfly pose will stretch out your inner thighs, open your hips, and releases tension in your lower back. All while allowing you to rest and relax!\\nAnd because you’re doing this pose up against the wall instead of sitting upright, you’ll be able to focus more on allowing your body to stretch and relax passively versus worrying about the proper alignment of your spine or utilizing muscles that you need to use when you’re sitting.\\n\\n\\n\\n3. King Arthur’s Pose\\nWhile walls are great for relaxing, gravity-induced yoga poses, they also help yogis deepen their practice in a way that’s safe and promotes good alignment. King Arthur’s Pose is a great example of how yogis can experience a deeper stretch than they normally would doing other similar poses without the assistance of a wall.\\nKing Arthur’s Pose will stretch and lengthen the quadriceps and hip flexors, which is particularly helpful for people who sit a lot during the day for work or school. \\nThis pose feels sooooooo good! Even if you’re already pretty bendy.\\nAnother benefit to this wall pose is that it’s very stabilizing. No need to be wobbling around for standing quad stretches or worrying about keeping your knees protected. This pose takes care of all of that for you!\\n\\n\\n\\n4. Reclined Pigeon Pose\\nThis wall pose version of reclined pigeon pose might be even better than the original!\\nWhy? Because there’s no reaching or grabbing or holding onto anything involved in practicing it. Plus, you can adjust the intensity of this pose by bringing you hips closer to or further away from the wall.\\nReclined pigeon pose will bring sweet relief to tight hips and glutes, as well as releasing tension in the lower back muscles. This wall pose also helps:\\n\\nRelieve sciatica or piriformis issues\\nImprove digestion\\nIncrease blood flow and circulation to pelvis\\nOpen the hips\\nYou may want to rest your head on a pillow or blanket during this pose, but it is not advised to place one under your hips as it could cause your hips to be uneven.\\n\\n5. Standing Forward Bend\\nBesides the fact that beginner yogis and yogis who aren’t super flexible, are older, or have issues with vertigo may struggle to balance during standing forward bend, this wall pose also can help people deepen the stretch in their hamstrings and glutes.\\nSome people really struggle with forward bend, and that’s ok! It doesn’t matter how simple a yoga pose is, if using a wall helps you do a pose correctly and safely, then we’re all for it!\\nThe key to getting the most out of standing forward bend (with or without a wall) is to make sure you allow your head to drop down and hang. Forward bend stretches out the entire spine, the hamstrings, glutes, and lower back muscles.\\nThis inversion pose also helps alleviate migraine pain and headaches and brings more circulation to the brain and scalp. Which is great for cleansing the lymphatic system and boosts immunity.\\nThere are many other poses you can practice using a wall. If you’re familiar with yoga, try these wall yoga poses as well:\\nMelting heart\\nMonkey pose (with back foot anchored)\\nKing Cobra\\nSupine reclined twist\\nSide plank\\nCheck out our latest article on \\n5 Yin Yoga Poses to Loosen Your Hips\\n\\nNeed some help discovering new ways to practice ancient moves? Maybe you aren’t sure about how to perform specific poses, whether it’s against a wall or not. We understand that!\\nGood thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n\\n\n\n\n\n","html":"<p>Some days you’re energetic and motivated to move your body, but some days you’re not! Some days you feel so sore that wiggling your feet hurts. And some days, maybe you just. can’t. </p><p>Here at MyYogaTeacher, we understand all of those types of days. They just mean we’re all human!</p><p>The good news is there’s a yoga for that. If you know us at all, you know that we want to make sure that anyone and everyone who wants to practice yoga feels comfortable doing so. No matter what kind of day they’re having.</p><p>Using props in yoga is nothing new. Especially yin yoga! You should always feel comfortable using a yoga prop if needed. But so many yogis underestimate the power of using a wall as a prop!</p><p>Making use of a wall in yin yoga has major physical and mental health benefits, but it also allows you to do something good for your body on days when you’re just not feelin’ it. As a matter of fact, when you’re sore or unmotivated (or both), using a wall for some relaxing yin yoga is probably just what your mind and body need!</p><p>MyYogaTeacher is excited to offer so many different types of yoga classes to meet the needs of our community of yogis! Yin yoga is just one of them. <em>And</em> it’s offered at various times on different days so you can find a time that works best for you to try it out! Plus, we have several expert yoga instructors who teach yin yoga. You get to choose which one you like best!</p><p>If you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><p></p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Meanwhile, let’s talk about how using a wall – the prop everyone has at home – for your yin yoga practice provides unprecedented relief from tight, sore muscles, headaches, and many other things!</p><p></p><img src=\"https://media.graphcms.com/RKZWxaSqm6QOA8x2Thhw\" alt=\"legs-up-the-wall-pose.jfif\" title=\"legs-up-the-wall-pose.jfif\" width=\"1200\" height=\"900\" /><p></p><h2>1. Feet up a wall pose</h2><p>Seems pretty basic right? Lying down and propping your feet and legs up against a wall. Maybe so, but the benefits of feet up a wall pose are tremendous, especially if you decided to hold it for longer periods of time.</p><p>In this pose, you get a good hamstring stretch and release the muscles in your lower back. This inverted pose is passive and helps you melt into the floor as you let go of stress anxiety. </p><p>Feet up a wall pose also:</p><p></p><ul><li><div><p>Reduces swelling in the feet and legs</p></div></li><li><div><p>Relieves migraine headache pain</p></div></li><li><div><p>Helps manage varicose veins</p></div></li><li><div><p>Improves thyroid function</p></div></li><li><div><p>Promotes better circulation</p></div></li><li><div><p>Helps you sleep better</p></div></li><li><div><p>Improves digestion</p></div></li></ul><p>That’s a lot for a yoga pose where you get to lay down and relax, right? Inverted poses are also wonderful for promoting lymph flow, which is important for immunity, amongst other things.</p><p>See? Basic isn’t always bad!</p><p></p><img src=\"https://media.graphcms.com/hITFtpUlToGZXU0vEfRe\" alt=\"10-minute-up-the-wall-restorative-yoga-4.jpg\" title=\"10-minute-up-the-wall-restorative-yoga-4.jpg\" width=\"550\" height=\"309\" /><p></p><h2>2. Butterfly pose on a wall</h2><p>When sitting up is just too much or too hard on your back and knees, you can get the same benefits of this pose lying down!</p><p>From feet up a wall pose, bring the soles of your feet together and bend your knees out to the sides as you slide your feet down the wall. You may like to have a folded blanket, mat, or bolster handy to place under your hips if you experience any discomfort.</p><p>Butterfly pose will stretch out your inner thighs, open your hips, and releases tension in your lower back. All while allowing you to rest and relax!</p><p>And because you’re doing this pose up against the wall instead of sitting upright, you’ll be able to focus more on allowing your body to stretch and relax passively versus worrying about the proper alignment of your spine or utilizing muscles that you need to use when you’re sitting.</p><p></p><img src=\"https://media.graphcms.com/KFB3LGpT5S6komabMPpp\" alt=\"yoga-for-knee-pain-sequence-16.jpg\" title=\"yoga-for-knee-pain-sequence-16.jpg\" width=\"730\" height=\"487\" /><p></p><h2>3. King Arthur’s Pose</h2><p>While walls are great for relaxing, gravity-induced yoga poses, they also help yogis deepen their practice in a way that’s safe and promotes good alignment. King Arthur’s Pose is a great example of how yogis can experience a deeper stretch than they normally would doing other similar poses without the assistance of a wall.</p><p>King Arthur’s Pose will stretch and lengthen the quadriceps and hip flexors, which is particularly helpful for people who sit a lot during the day for work or school. </p><p>This pose feels sooooooo good! Even if you’re already pretty bendy.</p><p>Another benefit to this wall pose is that it’s very stabilizing. No need to be wobbling around for standing quad stretches or worrying about keeping your knees protected. This pose takes care of all of that for you!</p><p></p><img src=\"https://media.graphcms.com/SP2fihEXRie54hPor7nI\" alt=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\" title=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\" width=\"730\" height=\"411\" /><p></p><h2>4. Reclined Pigeon Pose</h2><p>This wall pose version of reclined pigeon pose might be even better than the original!</p><p>Why? Because there’s no reaching or grabbing or holding onto anything involved in practicing it. Plus, you can adjust the intensity of this pose by bringing you hips closer to or further away from the wall.</p><p>Reclined pigeon pose will bring sweet relief to tight hips and glutes, as well as releasing tension in the lower back muscles. This wall pose also helps:</p><p></p><ul><li><div><p>Relieve sciatica or piriformis issues</p></div></li><li><div><p>Improve digestion</p></div></li><li><div><p>Increase blood flow and circulation to pelvis</p></div></li><li><div><p>Open the hips</p></div></li></ul><p>You may want to rest your head on a pillow or blanket during this pose, but it is not advised to place one under your hips as it could cause your hips to be uneven.</p><p></p><h2>5. Standing Forward Bend</h2><p>Besides the fact that beginner yogis and yogis who aren’t super flexible, are older, or have issues with vertigo may struggle to balance during standing forward bend, this wall pose also can help people deepen the stretch in their hamstrings and glutes.</p><p>Some people really struggle with forward bend, and that’s ok! It doesn’t matter how simple a yoga pose is, if using a wall helps you do a pose correctly and safely, then we’re all for it!</p><p>The key to getting the most out of standing forward bend (with or without a wall) is to make sure you allow your head to drop down and hang. Forward bend stretches out the entire spine, the hamstrings, glutes, and lower back muscles.</p><p>This inversion pose also helps alleviate migraine pain and headaches and brings more circulation to the brain and scalp. Which is great for cleansing the lymphatic system and boosts immunity.</p><p>There are many other poses you can practice using a wall. If you’re familiar with yoga, try these wall yoga poses as well:</p><ul><li><div>Melting heart</div></li></ul><ul><li><div><p>Monkey pose (with back foot anchored)</p></div></li><li><div><p>King Cobra</p></div></li><li><div><p>Supine reclined twist</p></div></li><li><div><p>Side plank</p></div></li></ul><p>Check out our latest article on <a target='_blank' title=\"https://www.myyogateacher.com/articles/yin-yoga-poses-to-loosen-your-hips\" href=\"https://www.myyogateacher.com/articles/yin-yoga-poses-to-loosen-your-hips\">5 Yin Yoga Poses to Loosen Your Hips</a></p><p>Need some help discovering new ways to practice ancient moves? Maybe you aren’t sure about how to perform specific poses, whether it’s against a wall or not. We understand that!</p><p>Good thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,<a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u> you can sign up for your 2-week free trial and get a look at what’s available to you here!</u></a></p><p>Join the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!</p><p><strong>“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019</strong></p><p><strong>“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019</strong></p><p><strong>“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019</strong></p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u><strong>Learn more and sign up here!</strong></u></a></p><p><br><br><br><br></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Some days you’re energetic and motivated to move your body, but some days you’re not! Some days you feel so sore that wiggling your feet hurts. And some days, maybe you just. can’t. </p><p>Here at MyYogaTeacher, we understand all of those types of days. They just mean we’re all human!</p><p>The good news is there’s a yoga for that. If you know us at all, you know that we want to make sure that anyone and everyone who wants to practice yoga feels comfortable doing so. No matter what kind of day they’re having.</p><p>Using props in yoga is nothing new. Especially yin yoga! You should always feel comfortable using a yoga prop if needed. But so many yogis underestimate the power of using a wall as a prop!</p><p>Making use of a wall in yin yoga has major physical and mental health benefits, but it also allows you to do something good for your body on days when you’re just not feelin’ it. As a matter of fact, when you’re sore or unmotivated (or both), using a wall for some relaxing yin yoga is probably just what your mind and body need!</p><p>MyYogaTeacher is excited to offer so many different types of yoga classes to meet the needs of our community of yogis! Yin yoga is just one of them. <em>And</em> it’s offered at various times on different days so you can find a time that works best for you to try it out! Plus, we have several expert yoga instructors who teach yin yoga. You get to choose which one you like best!</p><p>If you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><p></p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a\n            class=\"inline-cta\"\n            id=244ed6fa-ba8e-446c-bc0e-7c12ad058b12\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckz7ga2283v6i0b81t5mhp1b4&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release&entity_slug=yoga-poses-against-wall&page_or_popup=/articles/yoga-poses-against-wall&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"244ed6fa-ba8e-446c-bc0e-7c12ad058b12\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release\"\n            data-slug=\"yoga-poses-against-wall\"\n            <u><u>Grab your 2-week free trial and check out your membership options here!</u></u>        \n            </a></p><p>Meanwhile, let’s talk about how using a wall – the prop everyone has at home – for your yin yoga practice provides unprecedented relief from tight, sore muscles, headaches, and many other things!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/RKZWxaSqm6QOA8x2Thhw\" \n                alt=\"legs-up-the-wall-pose.jfif\"\n                title=\"legs-up-the-wall-pose.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/RKZWxaSqm6QOA8x2Thhw\"\n                alt=\"legs-up-the-wall-pose.jfif\"\n                title=\"legs-up-the-wall-pose.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/RKZWxaSqm6QOA8x2Thhw\"\n                alt=\"legs-up-the-wall-pose.jfif\"\n                title=\"legs-up-the-wall-pose.jfif\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>1. Feet up a wall pose</h2><p>Seems pretty basic right? Lying down and propping your feet and legs up against a wall. Maybe so, but the benefits of feet up a wall pose are tremendous, especially if you decided to hold it for longer periods of time.</p><p>In this pose, you get a good hamstring stretch and release the muscles in your lower back. This inverted pose is passive and helps you melt into the floor as you let go of stress anxiety. </p><p>Feet up a wall pose also:</p><p></p><ul><li><div><p>Reduces swelling in the feet and legs</p></div></li><li><div><p>Relieves migraine headache pain</p></div></li><li><div><p>Helps manage varicose veins</p></div></li><li><div><p>Improves thyroid function</p></div></li><li><div><p>Promotes better circulation</p></div></li><li><div><p>Helps you sleep better</p></div></li><li><div><p>Improves digestion</p></div></li></ul><p>That’s a lot for a yoga pose where you get to lay down and relax, right? Inverted poses are also wonderful for promoting lymph flow, which is important for immunity, amongst other things.</p><p>See? Basic isn’t always bad!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/hITFtpUlToGZXU0vEfRe\" \n                alt=\"10-minute-up-the-wall-restorative-yoga-4.jpg\"\n                title=\"10-minute-up-the-wall-restorative-yoga-4.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/hITFtpUlToGZXU0vEfRe\"\n                alt=\"10-minute-up-the-wall-restorative-yoga-4.jpg\"\n                title=\"10-minute-up-the-wall-restorative-yoga-4.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/hITFtpUlToGZXU0vEfRe\"\n                alt=\"10-minute-up-the-wall-restorative-yoga-4.jpg\"\n                title=\"10-minute-up-the-wall-restorative-yoga-4.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>2. Butterfly pose on a wall</h2><p>When sitting up is just too much or too hard on your back and knees, you can get the same benefits of this pose lying down!</p><p>From feet up a wall pose, bring the soles of your feet together and bend your knees out to the sides as you slide your feet down the wall. You may like to have a folded blanket, mat, or bolster handy to place under your hips if you experience any discomfort.</p><p>Butterfly pose will stretch out your inner thighs, open your hips, and releases tension in your lower back. All while allowing you to rest and relax!</p><p>And because you’re doing this pose up against the wall instead of sitting upright, you’ll be able to focus more on allowing your body to stretch and relax passively versus worrying about the proper alignment of your spine or utilizing muscles that you need to use when you’re sitting.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/KFB3LGpT5S6komabMPpp\" \n                alt=\"yoga-for-knee-pain-sequence-16.jpg\"\n                title=\"yoga-for-knee-pain-sequence-16.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/KFB3LGpT5S6komabMPpp\"\n                alt=\"yoga-for-knee-pain-sequence-16.jpg\"\n                title=\"yoga-for-knee-pain-sequence-16.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/KFB3LGpT5S6komabMPpp\"\n                alt=\"yoga-for-knee-pain-sequence-16.jpg\"\n                title=\"yoga-for-knee-pain-sequence-16.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>3. King Arthur’s Pose</h2><p>While walls are great for relaxing, gravity-induced yoga poses, they also help yogis deepen their practice in a way that’s safe and promotes good alignment. King Arthur’s Pose is a great example of how yogis can experience a deeper stretch than they normally would doing other similar poses without the assistance of a wall.</p><p>King Arthur’s Pose will stretch and lengthen the quadriceps and hip flexors, which is particularly helpful for people who sit a lot during the day for work or school. </p><p>This pose feels sooooooo good! Even if you’re already pretty bendy.</p><p>Another benefit to this wall pose is that it’s very stabilizing. No need to be wobbling around for standing quad stretches or worrying about keeping your knees protected. This pose takes care of all of that for you!</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/SP2fihEXRie54hPor7nI\" \n                alt=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\"\n                title=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/SP2fihEXRie54hPor7nI\"\n                alt=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\"\n                title=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/SP2fihEXRie54hPor7nI\"\n                alt=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\"\n                title=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>4. Reclined Pigeon Pose</h2><p>This wall pose version of reclined pigeon pose might be even better than the original!</p><p>Why? Because there’s no reaching or grabbing or holding onto anything involved in practicing it. Plus, you can adjust the intensity of this pose by bringing you hips closer to or further away from the wall.</p><p>Reclined pigeon pose will bring sweet relief to tight hips and glutes, as well as releasing tension in the lower back muscles. This wall pose also helps:</p><p></p><ul><li><div><p>Relieve sciatica or piriformis issues</p></div></li><li><div><p>Improve digestion</p></div></li><li><div><p>Increase blood flow and circulation to pelvis</p></div></li><li><div><p>Open the hips</p></div></li></ul><p>You may want to rest your head on a pillow or blanket during this pose, but it is not advised to place one under your hips as it could cause your hips to be uneven.</p><p></p><h2>5. Standing Forward Bend</h2><p>Besides the fact that beginner yogis and yogis who aren’t super flexible, are older, or have issues with vertigo may struggle to balance during standing forward bend, this wall pose also can help people deepen the stretch in their hamstrings and glutes.</p><p>Some people really struggle with forward bend, and that’s ok! It doesn’t matter how simple a yoga pose is, if using a wall helps you do a pose correctly and safely, then we’re all for it!</p><p>The key to getting the most out of standing forward bend (with or without a wall) is to make sure you allow your head to drop down and hang. Forward bend stretches out the entire spine, the hamstrings, glutes, and lower back muscles.</p><p>This inversion pose also helps alleviate migraine pain and headaches and brings more circulation to the brain and scalp. Which is great for cleansing the lymphatic system and boosts immunity.</p><p>There are many other poses you can practice using a wall. If you’re familiar with yoga, try these wall yoga poses as well:</p><ul><li><div>Melting heart</div></li></ul><ul><li><div><p>Monkey pose (with back foot anchored)</p></div></li><li><div><p>King Cobra</p></div></li><li><div><p>Supine reclined twist</p></div></li><li><div><p>Side plank</p></div></li></ul><p>Check out our latest article on <a target='_blank' title=\"https://www.myyogateacher.com/articles/yin-yoga-poses-to-loosen-your-hips\" href=\"https://www.myyogateacher.com/articles/yin-yoga-poses-to-loosen-your-hips\">5 Yin Yoga Poses to Loosen Your Hips</a></p><p>Need some help discovering new ways to practice ancient moves? Maybe you aren’t sure about how to perform specific poses, whether it’s against a wall or not. We understand that!</p><p>Good thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,<a\n            class=\"inline-cta\"\n            id=e0659f5d-2bc7-42b5-9bed-2c0c64d27b50\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckz7ga2283v6i0b81t5mhp1b4&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release&entity_slug=yoga-poses-against-wall&page_or_popup=/articles/yoga-poses-against-wall&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"e0659f5d-2bc7-42b5-9bed-2c0c64d27b50\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release\"\n            data-slug=\"yoga-poses-against-wall\"\n            <u><u> you can sign up for your 2-week free trial and get a look at what’s available to you here!</u></u>        \n            </a></p><p>Join the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!</p><p><strong>“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019</strong></p><p><strong>“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019</strong></p><p><strong>“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019</strong></p><p><a\n            class=\"inline-cta\"\n            id=996269d0-a4e3-4a95-9911-b735492671eb\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=ckz7ga2283v6i0b81t5mhp1b4&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release&entity_slug=yoga-poses-against-wall&page_or_popup=/articles/yoga-poses-against-wall&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"996269d0-a4e3-4a95-9911-b735492671eb\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"How Using a Wall in Your Yin Yoga Practice Can Give You Unparalleled Release\"\n            data-slug=\"yoga-poses-against-wall\"\n            <u><u><strong>Learn more and sign up here!</strong></u></u>        \n            </a></p><p><br><br><br><br></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-poses-against-wall","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-poses-against-wall","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. 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Us the prop that everyone has, a wall! Wall yoga is a thing. Check it out!","content":{"text":"Some days you’re energetic and motivated to move your body, but some days you’re not! Some days you feel so sore that wiggling your feet hurts. And some days, maybe you just. can’t. \\nHere at MyYogaTeacher, we understand all of those types of days. They just mean we’re all human!\\nThe good news is there’s a yoga for that. If you know us at all, you know that we want to make sure that anyone and everyone who wants to practice yoga feels comfortable doing so. No matter what kind of day they’re having.\\nUsing props in yoga is nothing new. Especially yin yoga! You should always feel comfortable using a yoga prop if needed. But so many yogis underestimate the power of using a wall as a prop!\\nMaking use of a wall in yin yoga has major physical and mental health benefits, but it also allows you to do something good for your body on days when you’re just not feelin’ it. As a matter of fact, when you’re sore or unmotivated (or both), using a wall for some relaxing yin yoga is probably just what your mind and body need!\\nMyYogaTeacher is excited to offer so many different types of yoga classes to meet the needs of our community of yogis! Yin yoga is just one of them. \\nAnd\\n it’s offered at various times on different days so you can find a time that works best for you to try it out! Plus, we have several expert yoga instructors who teach yin yoga. You get to choose which one you like best!\\nIf you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nMeanwhile, let’s talk about how using a wall – the prop everyone has at home – for your yin yoga practice provides unprecedented relief from tight, sore muscles, headaches, and many other things!\\n\\n\\n\\n1. Feet up a wall pose\\nSeems pretty basic right? Lying down and propping your feet and legs up against a wall. Maybe so, but the benefits of feet up a wall pose are tremendous, especially if you decided to hold it for longer periods of time.\\nIn this pose, you get a good hamstring stretch and release the muscles in your lower back. This inverted pose is passive and helps you melt into the floor as you let go of stress anxiety. \\nFeet up a wall pose also:\\n\\nReduces swelling in the feet and legs\\nRelieves migraine headache pain\\nHelps manage varicose veins\\nImproves thyroid function\\nPromotes better circulation\\nHelps you sleep better\\nImproves digestion\\nThat’s a lot for a yoga pose where you get to lay down and relax, right? Inverted poses are also wonderful for promoting lymph flow, which is important for immunity, amongst other things.\\nSee? Basic isn’t always bad!\\n\\n\\n\\n2. Butterfly pose on a wall\\nWhen sitting up is just too much or too hard on your back and knees, you can get the same benefits of this pose lying down!\\nFrom feet up a wall pose, bring the soles of your feet together and bend your knees out to the sides as you slide your feet down the wall. You may like to have a folded blanket, mat, or bolster handy to place under your hips if you experience any discomfort.\\nButterfly pose will stretch out your inner thighs, open your hips, and releases tension in your lower back. All while allowing you to rest and relax!\\nAnd because you’re doing this pose up against the wall instead of sitting upright, you’ll be able to focus more on allowing your body to stretch and relax passively versus worrying about the proper alignment of your spine or utilizing muscles that you need to use when you’re sitting.\\n\\n\\n\\n3. King Arthur’s Pose\\nWhile walls are great for relaxing, gravity-induced yoga poses, they also help yogis deepen their practice in a way that’s safe and promotes good alignment. King Arthur’s Pose is a great example of how yogis can experience a deeper stretch than they normally would doing other similar poses without the assistance of a wall.\\nKing Arthur’s Pose will stretch and lengthen the quadriceps and hip flexors, which is particularly helpful for people who sit a lot during the day for work or school. \\nThis pose feels sooooooo good! Even if you’re already pretty bendy.\\nAnother benefit to this wall pose is that it’s very stabilizing. No need to be wobbling around for standing quad stretches or worrying about keeping your knees protected. This pose takes care of all of that for you!\\n\\n\\n\\n4. Reclined Pigeon Pose\\nThis wall pose version of reclined pigeon pose might be even better than the original!\\nWhy? Because there’s no reaching or grabbing or holding onto anything involved in practicing it. Plus, you can adjust the intensity of this pose by bringing you hips closer to or further away from the wall.\\nReclined pigeon pose will bring sweet relief to tight hips and glutes, as well as releasing tension in the lower back muscles. This wall pose also helps:\\n\\nRelieve sciatica or piriformis issues\\nImprove digestion\\nIncrease blood flow and circulation to pelvis\\nOpen the hips\\nYou may want to rest your head on a pillow or blanket during this pose, but it is not advised to place one under your hips as it could cause your hips to be uneven.\\n\\n5. Standing Forward Bend\\nBesides the fact that beginner yogis and yogis who aren’t super flexible, are older, or have issues with vertigo may struggle to balance during standing forward bend, this wall pose also can help people deepen the stretch in their hamstrings and glutes.\\nSome people really struggle with forward bend, and that’s ok! It doesn’t matter how simple a yoga pose is, if using a wall helps you do a pose correctly and safely, then we’re all for it!\\nThe key to getting the most out of standing forward bend (with or without a wall) is to make sure you allow your head to drop down and hang. Forward bend stretches out the entire spine, the hamstrings, glutes, and lower back muscles.\\nThis inversion pose also helps alleviate migraine pain and headaches and brings more circulation to the brain and scalp. Which is great for cleansing the lymphatic system and boosts immunity.\\nThere are many other poses you can practice using a wall. If you’re familiar with yoga, try these wall yoga poses as well:\\nMelting heart\\nMonkey pose (with back foot anchored)\\nKing Cobra\\nSupine reclined twist\\nSide plank\\nCheck out our latest article on \\n5 Yin Yoga Poses to Loosen Your Hips\\n\\nNeed some help discovering new ways to practice ancient moves? Maybe you aren’t sure about how to perform specific poses, whether it’s against a wall or not. We understand that!\\nGood thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,\\n you can sign up for your 2-week free trial and get a look at what’s available to you here!\\n\\nJoin the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!\\n“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019\\n“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019\\n“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019\\n\\nLearn more and sign up here!\\n\\n\n\n\n\n","html":"<p>Some days you’re energetic and motivated to move your body, but some days you’re not! Some days you feel so sore that wiggling your feet hurts. And some days, maybe you just. can’t. </p><p>Here at MyYogaTeacher, we understand all of those types of days. They just mean we’re all human!</p><p>The good news is there’s a yoga for that. If you know us at all, you know that we want to make sure that anyone and everyone who wants to practice yoga feels comfortable doing so. No matter what kind of day they’re having.</p><p>Using props in yoga is nothing new. Especially yin yoga! You should always feel comfortable using a yoga prop if needed. But so many yogis underestimate the power of using a wall as a prop!</p><p>Making use of a wall in yin yoga has major physical and mental health benefits, but it also allows you to do something good for your body on days when you’re just not feelin’ it. As a matter of fact, when you’re sore or unmotivated (or both), using a wall for some relaxing yin yoga is probably just what your mind and body need!</p><p>MyYogaTeacher is excited to offer so many different types of yoga classes to meet the needs of our community of yogis! Yin yoga is just one of them. <em>And</em> it’s offered at various times on different days so you can find a time that works best for you to try it out! Plus, we have several expert yoga instructors who teach yin yoga. You get to choose which one you like best!</p><p>If you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:</p><p></p><ul><li><div><p><strong>Radiance! More energy, peace of mind, and better health &amp; fitness</strong></p></div></li><li><div><p><strong>42+ daily group yoga classes, 100% live!</strong></p></div></li><li><div><p><strong>Discounted yoga workshops, all live and interactive!</strong></p></div></li><li><div><p><strong>Making new like-minded friends from around the world</strong></p></div></li></ul><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>Grab your 2-week free trial and check out your membership options here!</u></a></p><p>Meanwhile, let’s talk about how using a wall – the prop everyone has at home – for your yin yoga practice provides unprecedented relief from tight, sore muscles, headaches, and many other things!</p><p></p><img src=\"https://media.graphcms.com/RKZWxaSqm6QOA8x2Thhw\" alt=\"legs-up-the-wall-pose.jfif\" title=\"legs-up-the-wall-pose.jfif\" width=\"1200\" height=\"900\" /><p></p><h2>1. Feet up a wall pose</h2><p>Seems pretty basic right? Lying down and propping your feet and legs up against a wall. Maybe so, but the benefits of feet up a wall pose are tremendous, especially if you decided to hold it for longer periods of time.</p><p>In this pose, you get a good hamstring stretch and release the muscles in your lower back. This inverted pose is passive and helps you melt into the floor as you let go of stress anxiety. </p><p>Feet up a wall pose also:</p><p></p><ul><li><div><p>Reduces swelling in the feet and legs</p></div></li><li><div><p>Relieves migraine headache pain</p></div></li><li><div><p>Helps manage varicose veins</p></div></li><li><div><p>Improves thyroid function</p></div></li><li><div><p>Promotes better circulation</p></div></li><li><div><p>Helps you sleep better</p></div></li><li><div><p>Improves digestion</p></div></li></ul><p>That’s a lot for a yoga pose where you get to lay down and relax, right? Inverted poses are also wonderful for promoting lymph flow, which is important for immunity, amongst other things.</p><p>See? Basic isn’t always bad!</p><p></p><img src=\"https://media.graphcms.com/hITFtpUlToGZXU0vEfRe\" alt=\"10-minute-up-the-wall-restorative-yoga-4.jpg\" title=\"10-minute-up-the-wall-restorative-yoga-4.jpg\" width=\"550\" height=\"309\" /><p></p><h2>2. Butterfly pose on a wall</h2><p>When sitting up is just too much or too hard on your back and knees, you can get the same benefits of this pose lying down!</p><p>From feet up a wall pose, bring the soles of your feet together and bend your knees out to the sides as you slide your feet down the wall. You may like to have a folded blanket, mat, or bolster handy to place under your hips if you experience any discomfort.</p><p>Butterfly pose will stretch out your inner thighs, open your hips, and releases tension in your lower back. All while allowing you to rest and relax!</p><p>And because you’re doing this pose up against the wall instead of sitting upright, you’ll be able to focus more on allowing your body to stretch and relax passively versus worrying about the proper alignment of your spine or utilizing muscles that you need to use when you’re sitting.</p><p></p><img src=\"https://media.graphcms.com/KFB3LGpT5S6komabMPpp\" alt=\"yoga-for-knee-pain-sequence-16.jpg\" title=\"yoga-for-knee-pain-sequence-16.jpg\" width=\"730\" height=\"487\" /><p></p><h2>3. King Arthur’s Pose</h2><p>While walls are great for relaxing, gravity-induced yoga poses, they also help yogis deepen their practice in a way that’s safe and promotes good alignment. King Arthur’s Pose is a great example of how yogis can experience a deeper stretch than they normally would doing other similar poses without the assistance of a wall.</p><p>King Arthur’s Pose will stretch and lengthen the quadriceps and hip flexors, which is particularly helpful for people who sit a lot during the day for work or school. </p><p>This pose feels sooooooo good! Even if you’re already pretty bendy.</p><p>Another benefit to this wall pose is that it’s very stabilizing. No need to be wobbling around for standing quad stretches or worrying about keeping your knees protected. This pose takes care of all of that for you!</p><p></p><img src=\"https://media.graphcms.com/SP2fihEXRie54hPor7nI\" alt=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\" title=\"Teach-Yoga-Beginners-Wall-PIgeon-Neil-Gandhi.jpg\" width=\"730\" height=\"411\" /><p></p><h2>4. Reclined Pigeon Pose</h2><p>This wall pose version of reclined pigeon pose might be even better than the original!</p><p>Why? Because there’s no reaching or grabbing or holding onto anything involved in practicing it. Plus, you can adjust the intensity of this pose by bringing you hips closer to or further away from the wall.</p><p>Reclined pigeon pose will bring sweet relief to tight hips and glutes, as well as releasing tension in the lower back muscles. This wall pose also helps:</p><p></p><ul><li><div><p>Relieve sciatica or piriformis issues</p></div></li><li><div><p>Improve digestion</p></div></li><li><div><p>Increase blood flow and circulation to pelvis</p></div></li><li><div><p>Open the hips</p></div></li></ul><p>You may want to rest your head on a pillow or blanket during this pose, but it is not advised to place one under your hips as it could cause your hips to be uneven.</p><p></p><h2>5. Standing Forward Bend</h2><p>Besides the fact that beginner yogis and yogis who aren’t super flexible, are older, or have issues with vertigo may struggle to balance during standing forward bend, this wall pose also can help people deepen the stretch in their hamstrings and glutes.</p><p>Some people really struggle with forward bend, and that’s ok! It doesn’t matter how simple a yoga pose is, if using a wall helps you do a pose correctly and safely, then we’re all for it!</p><p>The key to getting the most out of standing forward bend (with or without a wall) is to make sure you allow your head to drop down and hang. Forward bend stretches out the entire spine, the hamstrings, glutes, and lower back muscles.</p><p>This inversion pose also helps alleviate migraine pain and headaches and brings more circulation to the brain and scalp. Which is great for cleansing the lymphatic system and boosts immunity.</p><p>There are many other poses you can practice using a wall. If you’re familiar with yoga, try these wall yoga poses as well:</p><ul><li><div>Melting heart</div></li></ul><ul><li><div><p>Monkey pose (with back foot anchored)</p></div></li><li><div><p>King Cobra</p></div></li><li><div><p>Supine reclined twist</p></div></li><li><div><p>Side plank</p></div></li></ul><p>Check out our latest article on <a target='_blank' title=\"https://www.myyogateacher.com/articles/yin-yoga-poses-to-loosen-your-hips\" href=\"https://www.myyogateacher.com/articles/yin-yoga-poses-to-loosen-your-hips\">5 Yin Yoga Poses to Loosen Your Hips</a></p><p>Need some help discovering new ways to practice ancient moves? Maybe you aren’t sure about how to perform specific poses, whether it’s against a wall or not. We understand that!</p><p>Good thing MyYogaTeacher has several solution options for that! If you haven’t checked out our affordable 1:1 membership plans,<a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u> you can sign up for your 2-week free trial and get a look at what’s available to you here!</u></a></p><p>Join the community of members who are really enjoying the perks of 1:1 instruction at MyYogaTeacher!</p><p><strong>“Doing yoga 1:1 I get to practice with one teacher who knows what I need and can track progress.” - Erin, MYT member since October 2019</strong></p><p><strong>“Making a correction with 1:1 yoga is way better than any corrections that are ever made in a group class.” - Michael, MYT member since October 2019</strong></p><p><strong>“There is more focus on your alignment and you get more personal attention with 1:1. You make progress a lot quicker because the teacher is able to fully focus on you and change the techniques based on your body type and need.” - Kashmira, MYT member since November 2019</strong></p><p><a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u><strong>Learn more and sign up here!</strong></u></a></p><p><br><br><br><br></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}