5 Yoga Poses for Back Pain to Add to Your Practice

{"slug":"yoga-poses-for-back-pain","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n6. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"cle5giv2z9zo40bion528kdaa","slug":"yoga-for-tight-hip-flexors","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"11 Yoga Poses for Tight Hip Flexor (Hip-Opening Sequence)","createdAt":"2023-02-15T09:14:43.542527+00:00","coverUrl":"z6igooqam8eoufxqom5r.jpg","content":{"text":"Are you tired of constantly feeling tight and stiff in your hips? It's time to give them some love and attention! Your hip flexors play a crucial role in your overall movement and mobility, and neglecting them can lead to a whole host of issues. That's where yoga comes in! In this article, we'll dive into the benefits of practicing yoga for your hip flexors, and give you a comprehensive guide to the best hip opening yoga poses.\\n\\nWhat is Hip Flexors?\\nYour hip flexors are a group of muscles located in the front of your hips that control the flexing of your hip joint. These muscles, which include the psoas and iliacus, allow you to move your legs up and toward your torso. And trust us, you use these muscles more often than you might think!\\n\\nThe Importance of Stretching Hip Flexors\\nWe all lead busy lives, and it's easy to ignore the tightness and stiffness in our hips. But, neglecting to stretch your hip flexors can lead to a whole host of issues, including lower back pain, tight hamstrings, and even decreased range of motion. Stretching is crucial for maintaining the health and mobility of your hip flexors.\\n\\n11 Yoga Poses for Tight Hip Flexors :\\n1. Lizard Pose\n⁠2. Cow Face Pose\n3. C⁠at-Cow Stretch Pose\n⁠4. Warrior I Pose\n⁠5. High Lunge Pose\n⁠6. Butterfly Pose\n⁠7. Easy Pose\n⁠8. Low Lunge Pose\n⁠9. Child's Pose\n⁠10. Pigeon Pose\n⁠11. Seated Forward Bend Pose \n⁠\\n\n\\nDid you know that your hip flexors and lower back are interconnected? Tight hip flexors can actually pull on your lower back, leading to discomfort and even pain. That's why incorporating yoga into your routine is a fantastic way to not only stretch and strengthen your hip flexors, but also improve the health of your lower back. Here are some amazing yoga poses to get you started:\\n1. Lizard Pose\\n\\nThis pose is a fantastic hip opener that also strengthens your quadriceps and hamstrings. Begin in a downward facing dog position, and then bring your left knee to the outside of your left hand.\\n\\n2. Cow Face Pose\\n\\nThis pose is a great stretch for your hips, inner thighs, and lower back. Start seated with your knees bent and stack your left knee on top of your right. Slowly lower both knees to the ground, using a block or pillow for support if necessary.\\n\\n3. Cat-Cow Stretch Pose\\n\\nThis simple yet effective stretch is a fantastic way to warm up your hips and spine before practicing other hip opening poses. Begin on your hands and knees, and then alternate between arching your back and rounding it.\\n\\n4. Warrior I Pose\\n\\nThis classic yoga pose is a fantastic way to open up your hips and strengthen your legs. Begin in a lunge position with your left foot forward and your back leg extended behind you.\\n\\n5. High Lunge Pose \\n\\nThis pose is similar to Warrior I, but with your back leg bent. This variation is a great way to focus on opening up your hips without putting too much strain on your legs.\\n\\n6. Butterfly Pose\\n\\nThis pose is simple and effective, making it a great option for beginners. Sit with the soles of your feet touching and gently flutter your knees up and down. This is a great stretch for the hips and inner thighs. You can use your hands to press down on your knees to deepen the stretch. Try to stay in this pose for at least 30 seconds to really feel the stretch in your hips.\\n\\n7. Easy Pose \\n\\nThis pose is a great hip opener that is also easy on the lower back. Simply sit with your legs crossed and try to sit up straight. You can also place your hands on your knees for balance. This pose is a great way to stretch out your hips and lower back after a long day of sitting.\\n\\n8. Low Lunge Pose\\n\\nThis pose is another great stretch for tight hip flexors. Start in a lunge position with your back leg extended behind you and your front knee bent. Place your hands on your front knee, then try to extend your back leg behind you. Stay in this pose for at least 30 seconds to really feel the stretch in your hip flexors.\\n\\n9. Child's Pose\\n\\nThis is a classic yoga pose that provides a gentle stretch for the hips, lower back, and spine. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Sit back on your heels, reaching your arms forward and lowering your forehead to the ground. Hold the pose for several breaths, relaxing your hips and lower back.\\n\\n10. Pigeon Pose\\n\\nThis pose is a deep stretch for the hips and psoas muscle. Start on all fours, and then bring one knee forward, placing it behind your hand. Keep your other leg extended behind you, with the top of your foot on the ground. Hold the pose for several breaths, feeling the stretch in the front of your hip.\\n\\n11. Seated Forward Bend Pose \\n\\nThis pose is a gentle stretch for the hamstrings and hips. Start seated on the ground, with your legs extended in front of you. Reach forward, trying to touch your toes. Hold the pose for several breaths, feeling the stretch in the backs of your legs and hips.\\n\nFAQ about yoga for hip flexors\\nHow Can Yoga Loosen My Hip Flexors?\\nYoga can loosen your hip flexors through a combination of gentle stretching, strengthening, and relaxation techniques\\n. By practicing hip opening poses like Lizard Pose, Pigeon Pose, or Butterfly Pose, you can help improve flexibility and reduce tightness in the hips. In addition, holding these poses for several breaths can also increase blood flow to the area and improve circulation, which can help further loosen up the hips.\\n\\nHow Does Yoga Strengthen my Hip Flexors?\\nYoga can strengthen your hip flexors through a variety of poses that target these muscles, such as Warrior I and King Pigeon Pose. These poses require you to engage and activate the hip flexors, which can help build strength and stability over time. Additionally, practicing balance poses like Tree Pose can also challenge and strengthen the hip flexors as you work to maintain balance.\\n\\nWhat is the Best Yoga For Tight Hips?\\nIf you have tight hips, the best yoga poses to focus on are those that open the hips and stretch the hip flexors, such as \\nLizard Pose, Pigeon Pose, and Butterfly Pose.\\n Practicing these poses regularly can help improve flexibility and reduce tightness in the hips. Additionally, incorporating hip opening exercises like \\nCat-Cow Stretch and Child's Pose\\n can also help loosen up tight hips.\\n\\nDoes Pigeon Pose Stretch Hip Flexors?\\nYes, pigeon pose is an excellent yoga pose for stretching the hip flexors.\\n This pose targets the hip flexors by stretching the muscles in the hips and lower back, which can help relieve tightness and improve flexibility.\\n\\nWill Yoga Help Hip Flexor Pain?\\nYoga can be a helpful tool in managing hip flexor pain\\n, as many yoga poses are designed to stretch and strengthen the hip flexors. However, it's important to listen to your body and avoid pushing yourself too far, especially if you're experiencing pain. Instead, focus on gentle, restorative poses like Child's Pose and Easy Pose that can help release tension and provide relief. If your hip flexor pain persists, it's always a good idea to speak with a medical professional for proper evaluation and treatment."}},{"id":"cldx0h500c8050ak0xb99x0a8","slug":"yoga-for-ptsd","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Post-Traumatic Stress Disorder (PTSD) ","createdAt":"2023-02-09T11:23:19.818187+00:00","coverUrl":"dtpo9accj7tbhoqtqsix.jpg","content":{"text":"Feelings of overwhelm, stress, depression, and intense anxiety are just a few of the common symptoms of Post Traumatic Stress Disorder (PTSD). Brought on through the experience of a traumatic life event, PTSD can last for months or years, and can profoundly affect a person’s life and relationships.\\nResearch about PTSD and techniques for managing it are still being discovered, but a\\n \\nrecent scientific study\\n about PTSD in women found that yoga could alleviate some of the symptoms associated with the disorder. Through regular yoga sessions that focused on compassionate self-observation and connections between the mind and body, the participants of the study experienced a reduction in psychological distress.\\nWhat does this tell us? The innate, building blocks of yoga centered around mindfulness and body awareness can help patients with PTSD improve their quality of life. For those who are managing this disorder over the long term, yoga can be used as an effective tool to regulate the nervous system and bring about calm in moments of stress.\\n\\nTips and Precautions when treating PTSD\\nYoga alone cannot completely cure the disorder, and may not accelerate the process to overcome the effects PTSD can have on the mind and body. Yoga should be used in conjunction with other therapies, such as talk therapy, somatic therapy, and support groups. For some patients, medication can provide some help with the guidance of a specialized physician. Studies are also underway to explore the use of psychedelics in treating PTSD, providing positive outcomes for patients who are struggling.\\nIf you are looking to try yoga for treatment of PTSD, it’s important to practice in an environment where you feel comfortable and at ease. \\nMyYogaTeacher\\n offers online courses where you can practice in the familiar environment of your own home. You can also take a private, 1-on-1 class with an instructor who can help you build connections with your mind and body safely. \\nWhile practicing yoga, if you feel uncomfortable or overwhelmed at any point, feel free to take a break. Yoga can release emotions in your body, and these emotions can be difficult at times. Be easy on yourself, and give yourself the space you need to process these emotions.\\n\\n5 Best Yoga Poses to ease PTSD Symptoms\\nTo get started with your own yoga journey to help heal PTSD, you can begin with some of the following poses and techniques. Below you’ll find various yoga asanas to help you cope with feelings of stress and overwhelm, along with meditation and breathing techniques designed to calm your body and regulate your nervous system. \\nYou can practice the following poses wherever you feel comfortable — in your home, your backyard, a yoga studio, or anywhere you can take a break and experience stillness.\\n\n1. Child’s pose\\n\\nThis primary yoga pose is a great option anytime you need to de-stress, relax, and feel safe.\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\\nChild’s pose lowers your blood pressure, relieves stress, and relaxes your body. This pose also helps you feel more calm and centered.\\n\n2. Cat Cow Pose\\n\\nYou can practice this pose anytime you feel the need to reconnect with your body. By focusing on the movement, you can help regulate your parasympathetic nervous system and restore calm.\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\nCat-cow increases flexibility in your back and spine, massages your digestive organs, and provides gentle, easy movement that you can perform anywhere.\\n\n3. Chair Pose\\n\\nWhen experiencing overwhelming emotions, it can be helpful to practice a pose that grounds and strengthens your mind and body.\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\nChair pose strengthens your glutes, quads and core muscles, while physically grounding you for greater strength and fortitude.\\n\n4. Legs Up The Wall\\n\\nLegs Up The Wall is a pose that can help you quickly unwind by supporting your legs with the wall and letting your upper body fully relax.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\nThis pose is effective in relieving stress and anxiety, as well as improving circulation, relaxing the body, and lowering blood pressure.\\n\n5. Corpse pose\\n\\nTypically practiced at the end of a sequence of yoga postures, Corpse pose can help you reach a state of full relaxation.\\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.\\nCorpse pose soothes the nervous system, bringing you peace of mind, relaxing your body, and alleviating physical symptoms of stress.\\n\\nYoga Breathing Techniques for PTSD\\nYogic breathing, or pranayama, can also help regulate your nervous system and ease feelings of anxiety, stress, depression and overwhelm. You can use the following techniques anytime you need to reconnect with your body and calm your mind. Pranayama can be practiced while sitting comfortably in a chair, in Easy pose, or while lying down.\\n1. Nadi Sodhana or Alternate Nostril Breathing\\nThis breathing technique can quickly calm the mind and body, and reduce anxiety and stress.\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n2. Brahmari or Humming Bee Breath\\nHumming Bee Breath is effective at releasing built-up tension in the body. \\nPracticing this technique is really very easy. Simply inhale and make an audible humming sound as you exhale — mimicking the sound of a bumble bee.\\n3. Ujjayi or Ocean’s Breath\\nThis yogic breathing exercise is helpful when you are feeling depressed and need to lift your spirits.\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n\\nYoga Meditation for PTSD\\nOne of the best yogic tools for relaxation, Yoga Nidra is a meditation designed to help your body unwind and calm down. Since this meditation is also known as the “Yoga of Sleep,” you should practice this technique in a reclined position in your home or somewhere you can allow yourself to deeply relax. \\n\\nYoga Nidra for PTSD\\nYoga Nidra is typically practiced as a guided meditation. You can find a multitude of audio Yoga Nidra meditations online to choose from, or you can take yourself through the process if a guided meditation is not available to you.\\nStart by lying down or reclining in a comfortable chair. Relax and focus on the rise and fall of your own breath. Once you’ve tuned into your breath, begin a scan of your entire body. Notice each finger, toe, limb — go through every body part and focus on relaxing each one. Make sure as you continue your scan, that you release any feelings of negativity or judgment. If an area of your body feels tense or resistant to relaxation, gently accept those feelings and continue to move through the rest of your body. Allow any thoughts to float past your awareness and disintegrate as you continue your scan. When you are finished, express gratitude for your body, your nervous system, and your mind for keeping you safe.\\n\\nFAQs about Yoga for PTSD\\n\\nWhat type of yoga is good for PTSD?\\nThere isn't one specific type of yoga that's best for PTSD, as every individual is unique and may respond differently to different styles of yoga. However, many people with PTSD find that gentle and restorative forms of yoga, such as Hatha or Yin yoga, can be particularly helpful in reducing symptoms of anxiety and stress. These styles of yoga focus on relaxation, mindfulness, and breathing, which can help to calm the nervous system and reduce feelings of hyperarousal.\\n\\nCan yoga help with PTSD?\\nYes, yoga has been shown to be an effective tool for managing symptoms of PTSD. Regular yoga practice can help to reduce stress and anxiety, improve mood, and increase self-awareness, which are all important for individuals with PTSD. In addition, many yoga poses have a grounding and calming effect on the nervous system, which can be especially beneficial for those who have experienced trauma.\\n\\nWhat type of exercise is good for PTSD?\\nExercise in general can be beneficial for individuals with PTSD, as it helps to reduce stress, improve mood, and increase physical strength and endurance. In addition to yoga, other forms of exercise that may be helpful include low-impact activities such as walking, cycling, and swimming, as well as mindfulness-based practices such as tai chi and qigong. The key is to find an activity that you enjoy and that helps you to feel more relaxed and centered.\\n\\nHow does yoga heal trauma?\\nYoga can help to heal trauma by addressing both the physical and emotional symptoms of PTSD. Physically, yoga can help to reduce muscle tension, improve circulation, and increase flexibility, all of which can help to reduce feelings of stress and anxiety. Emotionally, yoga can help to increase mindfulness and self-awareness, which can make it easier to identify and process traumatic experiences. Additionally, the focus on breathing and relaxation in many styles of yoga can help to calm the nervous system and reduce feelings of hyperarousal, which are common symptoms of PTSD.\\n\\nDoes yoga release trapped trauma?\\nWhile there is no evidence that yoga can literally \"release\" trapped trauma, many people who have experienced trauma find that yoga can help to reduce symptoms such as anxiety and stress and make it easier to process and cope with traumatic experiences. The physical and mental benefits of yoga can help to create a sense of grounding and stability, which can make it easier to work through and integrate traumatic memories.\\n\\nWhat yoga poses release trauma?\\nThere isn't a specific set of yoga poses that are considered to \"release\" trauma, as every individual is unique and may respond differently to different poses. However, some yoga poses that can be helpful for reducing symptoms of PTSD include Child's Pose (Balasana), Downward-Facing Dog (Adho Mukha Svanasana), Corpse Pose (Shavasana), Warrior II (Virabhadrasana II), and Cat-Cow Stretch (Chakravakasana)."}},{"id":"claqtt90v1oog0bimezcei2yq","slug":"yoga-with-your-partner","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Practicing Yoga with your Partner : 14 Yoga Poses Practice To Deepen Your Connection","createdAt":"2022-11-21T13:31:03.531635+00:00","coverUrl":"arv0lxzhmqel1ad4vmxv.jpg","content":{"text":"Are you looking to deepen your connection with your partner? Feeling detached? Yoga is a great way to reconnect with yourself and your relationship. If you’ve never practiced yoga with your partner, there's no time like now to get started! And Myyogateacher is the perfect place! You can practice with your partner at home, in your safe and secure place. \\nBegin your journey with us today! \\n\\n\n\\nWhy Should Couples Practice Yoga Together?\\nAccording to a \\n2016 study\\n, a mindfulness practice with your partner can result in a higher quality relationship. Being present in the experience with your partner is key. Yoga can be your form of “couples therapy” and here's why! \\n1. Promotes Happiness\\nWe know your partner already gives you butterflies but on days you're feeling down, connecting together with your movement and breath can boost endorphins. \\n2. Improves your Communication\\nWhen you start to practice yoga together, you and your partner learn to take non-verbal cues as you move. This practice off the mat, will improve communication by learning to read each other's body language and facial expressions. \\n3. Improved Sex\\nYoga teaches us how to move with our partner's body and breath. This will enhance your sex life because our bodies will better understand how to respond to one another physically. \\n4. Reduces Stress, Anxiety and Anger\\nPracticing yoga or physical activities together can help us understand what upsets our partner which will make us more understanding of their triggers and emotional responses. It can also help us learn how to help our partner cope with stress through breathwork. \n⁠\\n\\nWhat are the Benefits of Couples Yoga?\\nWhen you start to practice yoga together with your partner, the effects are long lasting. Here are some of the benefits of joining bodies on the mat. \\nInitiates physical and emotional support. Yoga forces you and your partner to physically lean on one another for support. Like the grown up version of a “trust fall”. \\nCreates shared memories & experiences! There’s nothing more memorable than learning a new skill or trying something scary with the one you love. \\nStrength and stability. If you’re ready to take the plunge into building a practice together, you will emotionally grow together in stability and strength while also using your physical strength to hold each other up. How cosmic and beautiful!\\nAnd of course, MORE LOVE! What could be better than building a deeper connection with your partner? \n⁠\n\\nWhat is Tantric Yoga?\\nTantric yoga is designed to help you build and strengthen your relationship with your partner through connected bodies and energies. When most people hear “tantric” they assume it’s always about sex but the practice is about fostering the relationship between two partners. If you’d like to build a tantric practice into your partner yoga experience, you can end your session with a “Tantric yoga meditation.”\\nWant to give it a try? Here’s a set of beginner steps to start your tantric connection. \\nFocus on your breathing.\\nSlow down. Start to deepen your inhales and exhales together. \\nMake eye contact. Look into your partner's eyes and focus. \\nStart engaging your senses. (hear, feel, taste, smell, see) \\nSee where you end up! \n⁠\\n\\nHow does Yoga Together Promote Intimacy?\\nHave you ever told your partner you’re “not on the same page” as them? When you start doing yoga together, you’ll never say that again. When we practice yoga, we become present in our bodies. We connect our movement to our breath and no matter what’s going on around us, we can breathe and stay focused. When we do yoga with a partner, we fall into sync together. We become one. Your breath, movement and bodies will start to naturally fall into the same rhythm together. This rhythm will create a closeness that will promote more intimacy in everything you do with your partner. The “yoga” you do together off the mat will be more rewarding and fulfilling because you choose to connect with your practice. \n⁠\\n\\nReady to deepen your connection with Yoga? \\nYou can practice with us at \\nmyyogateacher\\n from the comfort of your own home. Try a two week free trial on us! Our classes are live with authentic, expert Indian yoga instructors to guide you through your practice. Looking for a more private experience? Try our 1-on-1 classes where the practice is built just for you and your partner! To start, build your practice at home with your partner using these beginner poses. \n⁠\\n\n\\n14 Yoga Poses to Try With Your Partner\\nThese yoga poses for 2 will help you move together while building intimacy, trust and security:\\n\\n1. Baddha Konasana (Bound Angle Pose)\\nDo this pose facing each other. Put your hands on your partner’s knees.\\n\\n2. Chair Pose (Utkatasana)\\nDo this pose back to back. Hold each other up as gravity pulls you down. \\n\\n3. Seated Forward Bend Pose (Paschimottanasana)\\nBring your feet to your partner’s and reach forward to join hands. Pull each other into the stretch. \\n\\n4. Revolved Chair Pose (Parivrtta Utkatasana)\\nHold opposite hands and twist the outside arm open. Switch sides. \\n\\n5. Down Dog Pose (Adho Mukha Svanasana) \\nEasy: Come to child's pose and have your partner put their hands on your lower back in downdog. \\nHarder: Bring your feet to your partner’s lower back and come up into an L shape. \\n\\n6. Child's Pose (Bālāsana)\\nStack your child’s pose over your partner’s. \\n\\n7. Tree Pose ( Vrikshasana)\\nStand side by side and join hands. Use your strength to hold each other up.\\n\\n8. Standing Forward Fold Pose ( Uttanasana)\\nHinge at the hips and reach for your partner's arms around both your legs or hold hands in your bend. \\n\\n9. Camel Pose (Ustrasana) \\nInstead of reaching back, let your heart open but hold your partner's outer arms. Let your hearts face each other. \\n\\n10. Boat Pose (Navasana)\\nFace one another and connect your feet with your knees bent. Lift your legs straight if you can. When you’re ready to balance, hold hands. \\n\\n11. Side Angle Bend Pose (Utthita Parsvakonasana) \\nStand in warrior two opposite your partner. With the arm that's down, grab hands. \\n\\n12. Warrior 3 Pose (Virabhadrasana)\\nWhen hinging at the hips, bring your hands to your partner’s shoulders and lift your back (opposite) leg. \\n\\n13. Bridge Pose (Setu Bandha Sarvangasana)\\nHave one partner stack their feet on the other’s thighs then lift up. You can keep your hands on the ground or hold hands together. \\n\\n14. Savasana Pose\\nCome together to finish your practice!\\nBring one hand to your heart, and one to join your partners. Breathe deeply together and relax.\\n\n\\nIf you’re feeling the love, keep the connection going by making your practice more consistent.  Now you have all the tools you need to build a stronger connection with your partner! Join us online and start your at home practice today! \\n"}}],"relatedPosts":[],"blogContent":{"id":"ckk5m1owg00so0a76k1exoz8o","slug":"yoga-poses-for-back-pain","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Yoga Poses for Back Pain to Add to Your Practice","createdAt":"2021-01-20T15:58:10.193164+00:00","updatedAt":"2022-08-01T06:37:51.767517+00:00","coverUrl":"yoga_poses_for_back_pain_1.png","seoDescription":"Did you know you can relieve back pain with yoga? Here are 5 yoga poses for back pain and a complete practice you can use every day!","content":{"text":"If you're dealing with back pain, you're not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University's Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!\\n\\nIn this article, we're going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n where you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n\\n5 Yoga Poses for Back Pain You Can Do Throughout the Day\\nExperts recommend incorporating yoga poses into your daily life for the best results. This doesn't mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.\\n\\nOur bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also \\nimprove our mental outlook\\n. Here are five poses you can add to your day to relieve back pain with yoga.\\n\\n1. Cat-Cow Pose\\n\\nCat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.\\n\\nTo perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.\\n\\n2. Child's Pose\\n\\nChild's pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.\\n\\nStart from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.\\n\\n3. Downward-Facing Dog\\n\\nDownward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.\\n\\nStart in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.\\n\\n4. Bridge Pose\\n\\nBridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.\\n\\nStart on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.\\n\\n5. Standing Forward Bend\\n\\nStanding forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.\\n\\nStart by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.\\n\\nYoga Asanas for Back Ache: A Complete Practice\\nYoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.\\n\\nHere is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nWind Release Pose Flow:\\n Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.\\nReclining Bound Angle Pose:\\n Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.\\nBridge Pose:\\n Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.\\nCat-Cow & Child's Pose Flow:\\n Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child's pose. Take a breath in child's pose and on the next inhale come back into tabletop position. Repeat several times.\\nCrocodile Pose:\\n Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.\\nCobra Pose (Arm Variation):\\n While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.\\nChild's Pose:\\n From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child's pose for up to 5 minutes.\\nLegs Up The Wall Pose with Bolster:\\n Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you'd like.\\nMountain Brook Pose:\\n This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it's comfortable). Breathe deeply using your diaphragm for several minutes.\\nCorpse Pose:\\n Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you'd like.\\nRelieve Back Pain With Yoga\\nBack pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.\\n\\nA 2-week free trial of myYogaTeacher's \\nYoga for Back Pain program\\n is the perfect way to get started on your path to a healthier, happier back. You'll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!","html":"<p>If you&#39;re dealing with back pain, you&#39;re not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University&#39;s Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!</p><p></p><p>In this article, we&#39;re going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> where you&#39;ll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you&#39;ll have access to 30+ other daily yoga classes!</p><p></p><h2>5 Yoga Poses for Back Pain You Can Do Throughout the Day</h2><p>Experts recommend incorporating yoga poses into your daily life for the best results. This doesn&#39;t mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.</p><p></p><p>Our bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also <a title=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\" href=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\">improve our mental outlook</a>. Here are five poses you can add to your day to relieve back pain with yoga.</p><p></p><h3>1. Cat-Cow Pose</h3><img src=\"https://media.graphcms.com/output=format:png,width:375/resize=width:375,height:500/R2vvGa6lT7hQjmjvr3wl\" alt=\"Cat-Cow Pose\" title=\"cat cow.png\" width=\"375\" height=\"500\" /><p>Cat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.</p><p></p><p>To perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.</p><p></p><h3>2. Child&#39;s Pose</h3><img src=\"https://media.graphcms.com/output=format:jpg,width:500/resize=width:500,height:333/RVE5aoK4TyAxgXV061EQ\" alt=\"Child's Pose\" title=\"childs pose.jpg\" width=\"500\" height=\"333\" /><p>Child&#39;s pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.</p><p></p><p>Start from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.</p><p></p><h3>3. Downward-Facing Dog</h3><img src=\"https://media.graphcms.com/output=format:png,width:500/resize=width:500,height:333/6m8kQngmQcehxuVgyVYr\" alt=\"Downward-Facing Dog\" title=\"downward facing dog.png\" width=\"500\" height=\"333\" /><p>Downward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.</p><p></p><p>Start in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.</p><p></p><h3>4. Bridge Pose</h3><img src=\"https://media.graphcms.com/output=format:png,width:500/resize=width:500,height:333/oQFlYhzfRPKpDrtAnrJ1\" alt=\"Bridge Pose\" title=\"bridge pose.png\" width=\"500\" height=\"333\" /><p>Bridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.</p><p></p><p>Start on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.</p><p></p><h3>5. Standing Forward Bend</h3><img src=\"https://media.graphcms.com/output=format:jpg,width:333/resize=width:333,height:500/fspXx0lvQaqTuhcfecAd\" alt=\"Standing Forward Bend\" title=\"standing forward fold.jpg\" width=\"333\" height=\"500\" /><p>Standing forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.</p><p></p><p>Start by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.</p><p></p><h3>Yoga Asanas for Back Ache: A Complete Practice</h3><p>Yoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.</p><p></p><p>Here is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>!</p><ol><li><div><strong>Wind Release Pose Flow:</strong> Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.</div></li><li><div><strong>Reclining Bound Angle Pose:</strong> Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.</div></li><li><div><strong>Bridge Pose:</strong> Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.</div></li><li><div><strong>Cat-Cow &amp; Child&#39;s Pose Flow:</strong> Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child&#39;s pose. Take a breath in child&#39;s pose and on the next inhale come back into tabletop position. Repeat several times.</div></li><li><div><strong>Crocodile Pose:</strong> Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.</div></li><li><div><strong>Cobra Pose (Arm Variation):</strong> While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.</div></li><li><div><strong>Child&#39;s Pose:</strong> From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child&#39;s pose for up to 5 minutes.</div></li><li><div><strong>Legs Up The Wall Pose with Bolster:</strong> Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you&#39;d like.</div></li><li><div><strong>Mountain Brook Pose:</strong> This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it&#39;s comfortable). Breathe deeply using your diaphragm for several minutes.</div></li><li><div><strong>Corpse Pose:</strong> Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you&#39;d like.</div></li></ol><h3>Relieve Back Pain With Yoga</h3><p>Back pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.</p><p></p><p>A 2-week free trial of myYogaTeacher&#39;s <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> is the perfect way to get started on your path to a healthier, happier back. You&#39;ll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!</p>"},"category":["therapy","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you&#39;re dealing with back pain, you&#39;re not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University&#39;s Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!</p><p></p><p>In this article, we&#39;re going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> where you&#39;ll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you&#39;ll have access to 30+ other daily yoga classes!</p><p></p><h2>5 Yoga Poses for Back Pain You Can Do Throughout the Day</h2><p>Experts recommend incorporating yoga poses into your daily life for the best results. This doesn&#39;t mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.</p><p></p><p>Our bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also <a title=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\" href=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\">improve our mental outlook</a>. Here are five poses you can add to your day to relieve back pain with yoga.</p><p></p><h3>1. Cat-Cow Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:375/resize=width:375,height:500/R2vvGa6lT7hQjmjvr3wl\" \n                alt=\"Cat-Cow Pose\"\n                title=\"Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:375/resize=width:375,height:500/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Cat-Cow Pose\"\n                title=\"Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:375/resize=width:375,height:500/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Cat-Cow Pose\"\n                title=\"Cat-Cow Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Cat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.</p><p></p><p>To perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.</p><p></p><h3>2. Child&#39;s Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:jpg,width:500/resize=width:500,height:333/RVE5aoK4TyAxgXV061EQ\" \n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg,width:500/resize=width:500,height:333/RVE5aoK4TyAxgXV061EQ\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg,width:500/resize=width:500,height:333/RVE5aoK4TyAxgXV061EQ\"\n                alt=\"Child's Pose\"\n                title=\"Child's Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Child&#39;s pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.</p><p></p><p>Start from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.</p><p></p><h3>3. Downward-Facing Dog</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:500/resize=width:500,height:333/6m8kQngmQcehxuVgyVYr\" \n                alt=\"Downward-Facing Dog\"\n                title=\"Downward-Facing Dog\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:500/resize=width:500,height:333/6m8kQngmQcehxuVgyVYr\"\n                alt=\"Downward-Facing Dog\"\n                title=\"Downward-Facing Dog\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:500/resize=width:500,height:333/6m8kQngmQcehxuVgyVYr\"\n                alt=\"Downward-Facing Dog\"\n                title=\"Downward-Facing Dog\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Downward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.</p><p></p><p>Start in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.</p><p></p><h3>4. Bridge Pose</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:500/resize=width:500,height:333/oQFlYhzfRPKpDrtAnrJ1\" \n                alt=\"Bridge Pose\"\n                title=\"Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:500/resize=width:500,height:333/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"Bridge Pose\"\n                title=\"Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:500/resize=width:500,height:333/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"Bridge Pose\"\n                title=\"Bridge Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.</p><p></p><p>Start on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.</p><p></p><h3>5. Standing Forward Bend</h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:jpg,width:333/resize=width:333,height:500/fspXx0lvQaqTuhcfecAd\" \n                alt=\"Standing Forward Bend\"\n                title=\"Standing Forward Bend\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg,width:333/resize=width:333,height:500/fspXx0lvQaqTuhcfecAd\"\n                alt=\"Standing Forward Bend\"\n                title=\"Standing Forward Bend\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:jpg,width:333/resize=width:333,height:500/fspXx0lvQaqTuhcfecAd\"\n                alt=\"Standing Forward Bend\"\n                title=\"Standing Forward Bend\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Standing forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.</p><p></p><p>Start by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.</p><p></p><h3>Yoga Asanas for Back Ache: A Complete Practice</h3><p>Yoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.</p><p></p><p>Here is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>!</p><ol><li><div><strong>Wind Release Pose Flow:</strong> Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.</div></li><li><div><strong>Reclining Bound Angle Pose:</strong> Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.</div></li><li><div><strong>Bridge Pose:</strong> Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.</div></li><li><div><strong>Cat-Cow &amp; Child&#39;s Pose Flow:</strong> Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child&#39;s pose. Take a breath in child&#39;s pose and on the next inhale come back into tabletop position. Repeat several times.</div></li><li><div><strong>Crocodile Pose:</strong> Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.</div></li><li><div><strong>Cobra Pose (Arm Variation):</strong> While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.</div></li><li><div><strong>Child&#39;s Pose:</strong> From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child&#39;s pose for up to 5 minutes.</div></li><li><div><strong>Legs Up The Wall Pose with Bolster:</strong> Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you&#39;d like.</div></li><li><div><strong>Mountain Brook Pose:</strong> This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it&#39;s comfortable). Breathe deeply using your diaphragm for several minutes.</div></li><li><div><strong>Corpse Pose:</strong> Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you&#39;d like.</div></li></ol><h3>Relieve Back Pain With Yoga</h3><p>Back pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.</p><p></p><p>A 2-week free trial of myYogaTeacher&#39;s <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> is the perfect way to get started on your path to a healthier, happier back. You&#39;ll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-poses-for-back-pain","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-poses-for-back-pain","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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Here are 5 yoga poses for back pain and a complete practice you can use every day!","content":{"text":"If you're dealing with back pain, you're not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University's Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!\\n\\nIn this article, we're going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n where you'll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you'll have access to 30+ other daily yoga classes!\\n\\n5 Yoga Poses for Back Pain You Can Do Throughout the Day\\nExperts recommend incorporating yoga poses into your daily life for the best results. This doesn't mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.\\n\\nOur bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also \\nimprove our mental outlook\\n. Here are five poses you can add to your day to relieve back pain with yoga.\\n\\n1. Cat-Cow Pose\\n\\nCat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.\\n\\nTo perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.\\n\\n2. Child's Pose\\n\\nChild's pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.\\n\\nStart from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.\\n\\n3. Downward-Facing Dog\\n\\nDownward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.\\n\\nStart in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.\\n\\n4. Bridge Pose\\n\\nBridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.\\n\\nStart on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.\\n\\n5. Standing Forward Bend\\n\\nStanding forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.\\n\\nStart by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.\\n\\nYoga Asanas for Back Ache: A Complete Practice\\nYoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.\\n\\nHere is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our \\nYoga for Back Pain program\\n!\\nWind Release Pose Flow:\\n Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.\\nReclining Bound Angle Pose:\\n Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.\\nBridge Pose:\\n Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.\\nCat-Cow & Child's Pose Flow:\\n Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child's pose. Take a breath in child's pose and on the next inhale come back into tabletop position. Repeat several times.\\nCrocodile Pose:\\n Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.\\nCobra Pose (Arm Variation):\\n While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.\\nChild's Pose:\\n From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child's pose for up to 5 minutes.\\nLegs Up The Wall Pose with Bolster:\\n Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you'd like.\\nMountain Brook Pose:\\n This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it's comfortable). Breathe deeply using your diaphragm for several minutes.\\nCorpse Pose:\\n Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you'd like.\\nRelieve Back Pain With Yoga\\nBack pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.\\n\\nA 2-week free trial of myYogaTeacher's \\nYoga for Back Pain program\\n is the perfect way to get started on your path to a healthier, happier back. You'll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!","html":"<p>If you&#39;re dealing with back pain, you&#39;re not alone. More than 16 million adults experience persistent or chronic back pain according to Georgetown University&#39;s Health Policy Institute. Healthcare costs and indirect costs resulting from this pain total upwards of $12 billion per year. Fortunately, there are ways to relieve back pain with yoga!</p><p></p><p>In this article, we&#39;re going to share five yoga poses for back pain that you can do throughout the day as well as a short practice you can add to your daily routine. For even better results, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> where you&#39;ll get three free one-on-one sessions with our expert yoga instructors as well as group classes focusing on yoga for back pain and core strengthening. Plus, you&#39;ll have access to 30+ other daily yoga classes!</p><p></p><h2>5 Yoga Poses for Back Pain You Can Do Throughout the Day</h2><p>Experts recommend incorporating yoga poses into your daily life for the best results. This doesn&#39;t mean that you have to spend 90 minutes every day on a comprehensive yoga practice. Even getting up once an hour and doing some stretching or a yoga pose will go a long way towards minimizing or even eliminating your back pain.</p><p></p><p>Our bodies are meant for motion, after all. Given that many of us spend our days at a desk, taking short breaks to regularly change position and get some movement into our lives will not only make our bodies feel better but will also <a title=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\" href=\"https://www.myyogateacher.com/articles/how-yoga-helps-in-trying-times\">improve our mental outlook</a>. Here are five poses you can add to your day to relieve back pain with yoga.</p><p></p><h3>1. Cat-Cow Pose</h3><img src=\"https://media.graphcms.com/output=format:png,width:375/resize=width:375,height:500/R2vvGa6lT7hQjmjvr3wl\" alt=\"Cat-Cow Pose\" title=\"cat cow.png\" width=\"375\" height=\"500\" /><p>Cat-cow pose offers a gentle spine stretch and is a great way to start off your workout or yoga practice. This pose helps increase flexibility and stretch out your neck, shoulders, and torso.</p><p></p><p>To perform this yoga pose, start in a tabletop position. On the inhale, let your stomach drop and lift your sit bones upward and bring your chest forward. Your gaze should be slightly elevated. On the exhale, arch your back, bring your belly button towards your spine, and shift your gaze to your knees. Move through these two positions 5–10 times.</p><p></p><h3>2. Child&#39;s Pose</h3><img src=\"https://media.graphcms.com/output=format:jpg,width:500/resize=width:500,height:333/RVE5aoK4TyAxgXV061EQ\" alt=\"Child's Pose\" title=\"childs pose.jpg\" width=\"500\" height=\"333\" /><p>Child&#39;s pose is a delightfully relaxing yoga pose that can help you stretch out your wrists and ankles, thighs, neck, and lower back. Plus, it helps alleviate stress.</p><p></p><p>Start from a kneeling position with your bottom resting on your feet. Spread your knees wide, keeping your big toes touching, and bend your body forward with your arms stretched out over your head. Rest your forehead on the floor or a yoga block and keep your arms extended. Rest in this pose for up to 5 minutes.</p><p></p><h3>3. Downward-Facing Dog</h3><img src=\"https://media.graphcms.com/output=format:png,width:500/resize=width:500,height:333/6m8kQngmQcehxuVgyVYr\" alt=\"Downward-Facing Dog\" title=\"downward facing dog.png\" width=\"500\" height=\"333\" /><p>Downward-facing dog helps strengthen your back and shoulders while alleviating back pain and sciatica.</p><p></p><p>Start in a tabletop position. Press your hands firmly into the ground while tucking your toes and lifting your knees off the ground, pressing your sit bones towards the ceiling. Feel free to keep a slight bend in your knees and your heels off the floor if that feels best for you. Focus on lengthening your back and keep your head in line with your upper arms with your chin slightly tucked. Hold this position for 1–3 minutes.</p><p></p><h3>4. Bridge Pose</h3><img src=\"https://media.graphcms.com/output=format:png,width:500/resize=width:500,height:333/oQFlYhzfRPKpDrtAnrJ1\" alt=\"Bridge Pose\" title=\"bridge pose.png\" width=\"500\" height=\"333\" /><p>Bridge pose will help strengthen the glutes and abs as well as the muscles along your spine. This pose can also help correct your posture.</p><p></p><p>Start on your back with your knees bent and your feet flat on the floor, in line with your knees. Your arms will stay at your sides. Raise your hips and pelvis off the floor, squeezing your glutes to press them towards the ceiling. Continue raising your hips until your shoulders and feet are supporting your body. Hold this position for a few seconds before gently rolling your torso down to the ground, ending with your hips. Repeat 10–15 times for up to 3 sets.</p><p></p><h3>5. Standing Forward Bend</h3><img src=\"https://media.graphcms.com/output=format:jpg,width:333/resize=width:333,height:500/fspXx0lvQaqTuhcfecAd\" alt=\"Standing Forward Bend\" title=\"standing forward fold.jpg\" width=\"333\" height=\"500\" /><p>Standing forward bends help stretch out your spine and just feel really good. Be sure to initiate the movement from your hips and not your lower back.</p><p></p><p>Start by standing with your feet together or hip-distance apart. Keeping your knees slightly bent, fold your upper body forward and over your legs (moving from your hips). Place your hands on the ground in front of you or on yoga blocks. As you inhale, lengthen your spine and open your chest. On the exhale, bring your torso forward again, keeping your back straight. Repeat as desired.</p><p></p><h3>Yoga Asanas for Back Ache: A Complete Practice</h3><p>Yoga is a beautiful and beneficial practice. Not only is yoga great for your mental wellbeing but it can help you stretch and strengthen areas of your body that are largely ignored by most workouts. As such, yoga, when done correctly, is a wonderful solution to both preventing injury and healing from injury.</p><p></p><p>Here is a short yoga practice you can do to relieve back pain. To get even more benefit, sign up for a two-week free trial of our <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a>!</p><ol><li><div><strong>Wind Release Pose Flow:</strong> Start on your back with your hands on or behind your knees and your arms straight. Exhale and draw your knees towards your chest. Inhale and return to the starting position. Repeat 6 times then hold your knees to your chest for 6 breaths.</div></li><li><div><strong>Reclining Bound Angle Pose:</strong> Start on your back with your knees out to the side and the soles of your feet together. Slightly tuck your pelvis toward your bellybutton and lengthen the lumbar spine. As you exhale, slowly bring your knees toward one another. Repeat several times, increasing the number of exhales and breaths it takes to bring your knees together.</div></li><li><div><strong>Bridge Pose:</strong> Start out on your back with your feet hip-distance apart and flat on the floor. Inhale and bring your hips up towards the ceiling, engaging your glutes and abs. Inhale at the top then slowly roll back down to the ground, keeping the abs engaged. Repeat several times.</div></li><li><div><strong>Cat-Cow &amp; Child&#39;s Pose Flow:</strong> Start in a tabletop position. Inhale into cat pose and exhale into cow. At the bottom of the exhale, push back into child&#39;s pose. Take a breath in child&#39;s pose and on the next inhale come back into tabletop position. Repeat several times.</div></li><li><div><strong>Crocodile Pose:</strong> Lay on your stomach with your forehead resting on your hands. Feet can be apart or together. Start taking large, deep breaths. On each inhalation, bring space into your back. On the exhales, relax the muscles along your spine and low back.</div></li><li><div><strong>Cobra Pose (Arm Variation):</strong> While laying on your stomach, place your hands under your shoulders. On the inhale, stretch and lengthen your spine while moving into cobra. Exhale your forehead back to the floor. Repeat 3 times, staying in the final cobra pose for 3 breaths.</div></li><li><div><strong>Child&#39;s Pose:</strong> From a kneeling position, spread your knees wide while keeping your big toes touching. Bend forward, resting your head on the ground in front of you or on a yoga block or bolster. You can stretch your arms out in front of you or leave them along your sides. Breath into your lower back. Stay in child&#39;s pose for up to 5 minutes.</div></li><li><div><strong>Legs Up The Wall Pose with Bolster:</strong> Use a bolster or folded blankets until you sacrum and bring your legs up a wall or onto a chair. Spread your arms wide to the side. On each exhale, allow your body to feel heavier and heavier. Stay here as long as you&#39;d like.</div></li><li><div><strong>Mountain Brook Pose:</strong> This is a restorative yoga posture. Place a weighted blanket or something comfortably heavy on the abdomen (or chest, if it&#39;s comfortable). Breathe deeply using your diaphragm for several minutes.</div></li><li><div><strong>Corpse Pose:</strong> Lie on your back, letting your feet and arms fall out to the side. Breath normally and relax in this position for as long as you&#39;d like.</div></li></ol><h3>Relieve Back Pain With Yoga</h3><p>Back pain is a common problem for millions of people. Yoga can help with this. A regular yoga practice can help you stretch and strengthen your body, reducing the risk of injury from your workout and helping to prevent, reduce, or eliminate back pain.</p><p></p><p>A 2-week free trial of myYogaTeacher&#39;s <a title=\"https://www.myyogateacher.com/no-more-back-pain.html\" href=\"https://www.myyogateacher.com/no-more-back-pain.html\">Yoga for Back Pain program</a> is the perfect way to get started on your path to a healthier, happier back. You&#39;ll get access to our expert yoga instructors—including three free one-on-one sessions—along with unlimited access to group classes like Yoga for Core Strengthening, Gentle Yoga, Yoga for Back Pain, Chair Yoga, and a whole lot more!</p>"},"category":["therapy","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}