5 Best Yoga Poses for Tight Hamstrings

{"slug":"yoga-poses-for-hamstrings","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":"cl9ztcbbubho70ak4ta8pqpis","slug":"yoga-poses-for-sleep","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Sleep: 10 Yoga Poses for Your Best Night’s Sleep","createdAt":"2022-11-02T15:48:06.608037+00:00","coverUrl":"vvcoxjzlrhbltxf0sviv.jpg","content":{"text":"Are you having problems getting to sleep after a busy day? Do you keep waking up in the middle of the  night? Or are you having trouble staying asleep? You’re not alone. According to Sleepfoundation.org, It is believed that between 30-50% of older adults suffer from insomnia. But not to worry! Yoga can help. \n\\nSo, how can yoga help you sleep better? It goes without saying that yoga is universally very relaxing for any time of the day. But if you’re trying to catch some extra zzzs, taking some time to unwind with yoga before bed can be beneficial to your sleep cycle for a variety of different reasons. \n\\nYoga Calms your body and sensory apparatus.\\nIt’s widely known that when we’re feeling stressed, out of control or physically upset, focusing on your breath can help to focus our nerves and regulate our bodies. So if you’ve had a long or stressful day and your nerves are on edge, it’s a no-brainer that slowing down with yoga will help you shut down and relax your body and mind. \\n\\nYoga provides mental relaxation.\\nHave you ever tried to go to sleep but you’re busy making sure you checked off all the things on your to do list? Or maybe you stay awake late planning your list for the next day? \\nIt’s important at the end of the day, to unplug and unwind. Yoga can be a mental break from the mundane or from our normal “busy” lives. It’s a great way to transition from wake to sleep by making sure our mind isn’t racing or worrying about thoughts from the day past, or the one ahead. Do you need to take pen to paper before bed? Try pairing your yoga routine with journaling. \\n\\nYoga can release any physical tension. \\nOur body goes through so much in a typical day. From commuting to and from work, taking care of our families, cooking and cleaning, and physically carrying us through our work day. Your body can experience fatigue and tension from sitting too long at a desk or in your car, being on your feet for too many hours or being in severe temperatures depending on the season. Ending your day with yoga can ease any physical tension you may experience and assure you’ll wake up well rested and pain free! Relax with us, \\nclick here to get a free two week trial! \\n\\n\n\\nAccording to a \\nstudy done at John Hopkins University\\n, doing yoga before bed as an adult can improve overall sleep quality, improve time spent asleep and sleep “efficiency”.\\nIt’s suggested that you should “set the scene” for sleep. When you do yoga before bed, choose low lights, a cool space and comfy clothing. You could even diffuse essential oils of your choosing to make your space more zen. We’d suggest lavender or eucalyptus. Now that the scene is set, roll out your mat and get in your practice! \\n\n\\nHere are the Top 10 Best Yoga Poses to Practice Before Bed! \\n\\nBound Ankle Pose (Baddha Konasana)\n\\n\\nHead to Knee Pose (Janu Sirsasana)\n⁠\\n\\n\\nLizard Pose (Utthan Pristhasana)\n⁠\\n\\nSeated Straddle Pose (Upavistha Konasana)\n⁠\\n\\nSide Seated Wide Angle Pose (Parsva Upavistha Konasana)\n⁠\\n\\nBridge Pose (Setu Bandha Sarvangasana)\n⁠\\n\\nWide-Knee Child's Pose (Balasana)\n⁠\\n\\nReclined Twist (Jathara Parivartanasana)\n⁠\\n\\nHappy Baby (Ananda Balasana)\n⁠\\n\\nLegs up the wall (Viparita Karani)\n⁠\\n\\nDo you need to zen out with dictation? Feel like you need a guided meditation style? No worries! We’ve got you covered. You can log on and join us for classes that will relax you and set you up for a great night's sleep! \\nOur FREE trial \\nincludes two weeks of group classes and one on one privates with master instructors from india! \n\\nClasses to try to help improve your sleep.\\n\\nMeditation for Sleep\\n - This class will help you take your energy and focus it on getting a deep night’s sleep.  The goal of this class is a deeper night’s sleep & reducing sleep anxiety.\\n\\nYoga Nidra \\n- This class will help you find a restful night’s sleep and wake up feeling refreshed. Includes a chakra meditation and sound bath to send you off to dreamland!\\n\\nRestorative Yoga \\n - This class allows the body to relax by slowly moving through asanas. Practice is meant to relieve stress and improve sleep. \\n\n\\nOther ways to improve the quality of your sleep\\n\n\\nTurn off the screens\\nDid you know that Tvs and phone screens can suppress the quality of your sleep? The National sleep association recommends turning off your devices 30 minutes to one hour before bed for a better night's sleep.\n\\nSip some Tea\\nDrinking Tea before bed is proven to promote calmness and is a great way to help your body wind down at bedtime. Teas like chamomile or lavender are a great, natural alternative to melatonin or other sleeping meds. \n\\nStick to a schedule\\nSetting up a daily routine is important for balance in our lives. Sticking to a routine with our meals, fitness and sleep can help us to build healthy habits that keep our system’s calm because our body knows what to expect throughout the day. Try to implement a schedule of getting to bed by a certain time on weekdays and you’ll see an improvement in your sleep quality in no time! \n\\nCreate a restful environment\\nCreating your perfect and calm sleep space is so important. What does your body need for sleep? Meditate on what you need to create a restful space. Maybe you need a sound machine or a guided meditation for sleep. Maybe you need to regulate the temperature? 68 degrees is the suggested temperature for homeostasis during sleep! Not a fan of waking up to the sun? Maybe invest in some black out curtains! \n\\nNow that you have the tools, how will you prepare for your most restful sleep? Take the time to make an investment in yourself and relax before you lay your head down to sleep! Your morning routine will be so thankful when you wake up well rested and ready to take on the day like  the warrior you are. You are unstoppable."}},{"id":"cl9p94kd7jqju0bk8jd63p38z","slug":"get-together-goa-2022","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"MyYogaTeacher Get Together in Goa – 2022","createdAt":"2022-10-26T06:24:30.993627+00:00","coverUrl":"mir0nb2aj5flsxgq1poi.jpg","content":{"text":"WOW, Goa with our teachers, staff, and a few members was SO MUCH FUN!!\\n\n\\nPeople have been reaching out for pics and stories, so I thought I'd share \\nthe highlights here\\n. Also, you can follow us \\non\\n Facebook\\n or \\nInstagram\\n, we have more great pictures and short videos\\n there.\\nDecompressing from Travel - Massage & Sound Healing\n\\n\\n\\n\n\\nAfter planes and taxis to Goa, we were all ready to start relaxing and enjoying ourselves. We arrived to a host of masseurs giving us foot and shoulder massages. After that, \\nRohan\\n and \\nStuti\\n led us in a BEAUTIFUL sound healing ceremony. It \\nmelted away any tensions\\n from the travels and started the MyYogaTeacher Get-Together on the right foot!\\n\\nWelcome Ceremony\\n\\n\\n\\nJitendra, CEO of MyYogaTeacher, welcomed everyone and shared the vision of our community – \\nmaking the world healthier and happier\\n. Every yoga session led by a teacher, every yoga session joined by a community member, brings more consciousness, peace, joy and health into the world.\\n\\nDrum Circle on the Beach\\n\\n\\n\\n\\nShivayogi\\n and his talented friends facilitated a drum circle. We were all given djembe drums and many of us \\nspent the night drumming in (astonishingly) synchronous rhythm\\n, while others danced to the beat. Most people described it as a magical night.\\n\\nTai Chi to Start 2nd Day\\n\\n\\n\\nThe next morning, we woke up early and tired from the drum party that went late into the night. Kannan led us in a grounding and energizing Tai Chi session on the beach. We learned to \\nstay rooted and firm in the earth, while fluid and supple in our movement\\n. It woke us up and gave us a collective energy that took us laughing and chatting all the way through breakfast.\n\nOh, and breakfast at the resort was AMAZING!\\n\\nWater Sports & Pool Time\\n\\n\\n\\nThe afternoon was full of banana boat rides, parasailing, speed boating, and hanging out by the pool. It was a blast!\\n\\nAward Ceremony\\n\\n\\n\\nMy personal favorite part of the MyYogaTeacher Get-Together in Goa was the award ceremony. \n\\nWe recognized so many teachers and staff members individually - for all their \\ndedication and passion to making MyYogaTeacher the beautiful community of yogis that we've become\\n. Every single person, member, staff, and teacher has \\nmade MyYogaTeacher a place of healing, connection, joy, and collective evolution\\n. We are all so proud of what we're doing here together!\n\\nAfter recognizing teachers for milestones like 3,000 hours of teaching on the platform, giving out \"Buddha Award\" for employee of the year, and singing happy birthday to TWO of the event participants...\\n\\nWE DANCED\\n\\n\\n\\n\\nThe band played all the Bollywood hits from the 80's, 90's, and 2000's. I didn't fully understand it, I'm told it was nostalgic. But what I did see was an \\nentire room full of people swept up in a dancing frenzy\\n full of energy and joy. Everyone, and I mean E.V.E.R.Y.O.N.E., even me, grooved on the dance floor, \\nsmiling, laughing, and jumping with infectious joy\\n. It was incredible! \\n\\nMorning Meditation\\n\\n\\n\\nAfter another late night of celebration - a beachside meditation led by \\nSandeep\\n was \\nthe perfect way to start the day\\n. Finding presence as the waves gently rumbled on the shore, we began our final day in Goa together.\\n\\nGoodbye Goa… for Now\\n\\n\\n\\nAnd finally, we said goodbye. Words and pictures can't capture this special experience, and don't do it justice. \n\\nI want to thank each and every teacher, member, and staff\\n who joined the event and made it the magical experience it was. I want to thank every one of us for being there in spirit and making MyYogaTeacher the incredible community of yogis that it has become.\\n\\nI hope you join us next year. The time and place isn't set yet. But we'll try to organize it with plenty of time for you to make travel plans. (COVID, rains in Bangalore, and other random events caused us to plan this event last minute).\\n\\nYou're invited to our next MyYogaTeacher Get-Together in India! (time and place TBD)."}},{"id":"ckfqzfa2w02830136i9msk2pr","slug":"let-your-yoga-begin","author":{"name":"Poonam","teacherMytSlug":"poonam-1","pictureUrl":"Poonam-Shah.jpg"},"title":"Let your yoga begin","createdAt":"2020-04-22T00:00:00+00:00","coverUrl":"Poonam-Shah.jpg","content":{"text":"My yoga journey started a little over a decade ago, just with asanas or \\nphysical\\n \\npostures\\n. And now, it's become a way of living for me and my family!\\n\\nAsanas are just one aspect that most of us start with, but I promise, you leave each session with so much more! My classes are a combination of physical postures, breathing exercises, and \\nmeditation\\n. And the structure of each session is primarily based on each client's requirements and goals. There's a lot of detail included such as body alignment, breathing technique, and mindfulness for each practice.\\n\\nHaving my MBA, I was in corporate finance for a long time. I am a mother of two. The reason I mentioned this is I know we all have some of the other challenges in each phase of life, so making the best of our fitness session becomes especially important for our physical and \\nmental health\\n.\\n\\n||Athah Yoganushasanam|| which means... Let your yoga begin! \\n"}}],"relatedPosts":[],"blogContent":{"id":"clcj3lf1lgzxo0biq4f8y3r90","slug":"yoga-poses-for-hamstrings","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Best Yoga Poses for Tight Hamstrings","createdAt":"2023-01-05T13:02:09.506404+00:00","updatedAt":"2023-01-11T13:52:07.742983+00:00","coverUrl":"anffcybhmxlctir9ccfd.jpg","seoDescription":"Tight hamstrings lead to imbalance throughout the body, but you can help relax and lengthen those muscles with a few simple yoga poses.","content":{"text":"You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. \n\\nLeft untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.\n\\nSymptoms of Tight Hamstrings\\n\n\\nTight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.\\nIf you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.\n\\n\\nHow to Practice Yoga for Tight Hamstrings\\n\n\\nYou can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.\n\\nIt’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. \n\\nDaily Yoga Sequence for Tight Hamstrings\\n\n\\nTry practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.\n\\nWarm up Yoga Sequence for Tight Hamstrings\\n\n\\n1. Mountain Pose\\n\\n\\n\\nStart by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.\\n\\n2. Standing Half-Forward Bend \\n\\n\\n\\nAs you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.\n\\n5 Yoga Poses for Tight Hamstrings\\n\n\\n1. Standing Forward Fold Pose\\n\\n\\n\\nFrom Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. 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.\\nThis stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. \\n\\n2. Downward Facing Dog Pose\\n\\n\\n\\nYou can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\nDownward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.\\n \\n3. Triangle Pose\\n\\n \\nFrom Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.\\nTriangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.\\n \\n4. Hand-To-Big-Toe Pose\\n\\n\\n\\nTransition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.\\nHand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.\\n \\n5. Wide-Angle Forward Fold Pose\\n\\n\\n\\nTurn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.\\nWide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.\\n \\nMore Advanced Yoga Poses for Tight Hamstrings\\nReady to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:\\n \\n1. One-Legged Side Plank Pose \\n\\n\\n\\nGive yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.\\n \\n2. Monkey Pose \\n\\n\\n\\nThis pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. \\n \\n3. Firefly Pose\\n\\n\\n\\nFirefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.","html":"<p>You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. <br></p><p>Left untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.<br></p><h2><strong>Symptoms of Tight Hamstrings</strong><br></h2><p>Tight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.</p><p>If you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.<br></p><p></p><h2><strong>How to Practice Yoga for Tight Hamstrings</strong><br></h2><p>You can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.<br></p><p>It’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. <br></p><h3><strong>Daily Yoga Sequence for Tight Hamstrings</strong><br></h3><p>Try practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.<br></p><h3><strong>Warm up Yoga Sequence for Tight Hamstrings</strong><br></h3><h4><strong>1. Mountain Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\" alt=\"Mountain Pose\" title=\"moutain.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Start by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.</p><p></p><h4><strong>2. Standing Half-Forward Bend </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\" alt=\"Standing Half-Forward Bend \" title=\"Adho Mukha Svanasana (Downward Dog).jpg\" width=\"3504\" height=\"2336\" /><p></p><p>As you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.<br></p><h2><strong>5 Yoga Poses for Tight Hamstrings</strong></h2><h2><br></h2><h3><strong>1. Standing Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\" alt=\"Standing Forward Fold Pose\" title=\"1. Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>From Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. 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.</p><p>This stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. </p><p></p><h3><strong>2. Downward Facing Dog Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\" alt=\"Downward Facing Dog Pose\" title=\"2. Down Facing Dog.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>You can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p>Downward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.</p><p> </p><h3><strong>3. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triangle Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><h4><strong> </strong></h4><p>From Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.</p><p>Triangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.</p><p> </p><h3><strong>4. Hand-To-Big-Toe Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\" alt=\"Hand-To-Big-Toe Pose\" title=\"4. Hand to Big Toe.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Transition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.</p><p>Hand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.</p><p> </p><h3><strong>5. Wide-Angle Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\" alt=\"Wide-Angle Forward Fold Pose\" title=\"5. Wide Angled Forward Fold.JPG\" width=\"6000\" height=\"3055\" /><p></p><p>Turn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.</p><p>Wide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.</p><p> </p><h3><strong>More Advanced Yoga Poses for Tight Hamstrings</strong></h3><p>Ready to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:</p><p> </p><h4><strong>1. One-Legged Side Plank Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"One-Legged Side Plank Pose \" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Give yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.</p><p> </p><h4><strong>2. Monkey Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\" alt=\"Monkey Pose\" title=\"7. Monkey Pose.JPG\" width=\"6000\" height=\"3241\" /><p></p><p>This pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. </p><p> </p><h4><strong>3. Firefly Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\" alt=\"Firefly Pose\" title=\"8. Firefly Pose.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Firefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.</p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. <br></p><p>Left untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.<br></p><h2><strong>Symptoms of Tight Hamstrings</strong><br></h2><p>Tight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.</p><p>If you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.<br></p><p></p><h2><strong>How to Practice Yoga for Tight Hamstrings</strong><br></h2><p>You can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.<br></p><p>It’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. <br></p><h3><strong>Daily Yoga Sequence for Tight Hamstrings</strong><br></h3><p>Try practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.<br></p><h3><strong>Warm up Yoga Sequence for Tight Hamstrings</strong><br></h3><h4><strong>1. Mountain Pose</strong></h4><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\" \n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\"\n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\"\n                alt=\"Mountain Pose\"\n                title=\"Mountain Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Start by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.</p><p></p><h4><strong>2. Standing Half-Forward Bend </strong></h4><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\" \n                alt=\"Standing Half-Forward Bend \"\n                title=\"Standing Half-Forward Bend \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\"\n                alt=\"Standing Half-Forward Bend \"\n                title=\"Standing Half-Forward Bend \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\"\n                alt=\"Standing Half-Forward Bend \"\n                title=\"Standing Half-Forward Bend \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>As you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.<br></p><h2><strong>5 Yoga Poses for Tight Hamstrings</strong></h2><h2><br></h2><h3><strong>1. Standing Forward Fold Pose</strong></h3><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\" \n                alt=\"Standing Forward Fold Pose\"\n                title=\"Standing Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\"\n                alt=\"Standing Forward Fold Pose\"\n                title=\"Standing Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\"\n                alt=\"Standing Forward Fold Pose\"\n                title=\"Standing Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>From Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. 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.</p><p>This stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. </p><p></p><h3><strong>2. Downward Facing Dog Pose</strong></h3><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\" \n                alt=\"Downward Facing Dog Pose\"\n                title=\"Downward Facing Dog Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\"\n                alt=\"Downward Facing Dog Pose\"\n                title=\"Downward Facing Dog Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\"\n                alt=\"Downward Facing Dog Pose\"\n                title=\"Downward Facing Dog Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>You can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p>Downward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.</p><p> </p><h3><strong>3. Triangle Pose</strong></h3>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" \n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\"\n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\"\n                alt=\"Triangle Pose\"\n                title=\"Triangle Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h4><strong> </strong></h4><p>From Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.</p><p>Triangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.</p><p> </p><h3><strong>4. Hand-To-Big-Toe Pose</strong></h3><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\" \n                alt=\"Hand-To-Big-Toe Pose\"\n                title=\"Hand-To-Big-Toe Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\"\n                alt=\"Hand-To-Big-Toe Pose\"\n                title=\"Hand-To-Big-Toe Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\"\n                alt=\"Hand-To-Big-Toe Pose\"\n                title=\"Hand-To-Big-Toe Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Transition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.</p><p>Hand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.</p><p> </p><h3><strong>5. Wide-Angle Forward Fold Pose</strong></h3><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\" \n                alt=\"Wide-Angle Forward Fold Pose\"\n                title=\"Wide-Angle Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\"\n                alt=\"Wide-Angle Forward Fold Pose\"\n                title=\"Wide-Angle Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\"\n                alt=\"Wide-Angle Forward Fold Pose\"\n                title=\"Wide-Angle Forward Fold Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Turn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.</p><p>Wide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.</p><p> </p><h3><strong>More Advanced Yoga Poses for Tight Hamstrings</strong></h3><p>Ready to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:</p><p> </p><h4><strong>1. One-Legged Side Plank Pose </strong></h4><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" \n                alt=\"One-Legged Side Plank Pose \"\n                title=\"One-Legged Side Plank Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\"\n                alt=\"One-Legged Side Plank Pose \"\n                title=\"One-Legged Side Plank Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\"\n                alt=\"One-Legged Side Plank Pose \"\n                title=\"One-Legged Side Plank Pose \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Give yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.</p><p> </p><h4><strong>2. Monkey Pose </strong></h4><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\" \n                alt=\"Monkey Pose\"\n                title=\"Monkey Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\"\n                alt=\"Monkey Pose\"\n                title=\"Monkey Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\"\n                alt=\"Monkey Pose\"\n                title=\"Monkey Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>This pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. </p><p> </p><h4><strong>3. Firefly Pose</strong></h4><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\" \n                alt=\"Firefly Pose\"\n                title=\"Firefly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\"\n                alt=\"Firefly Pose\"\n                title=\"Firefly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\"\n                alt=\"Firefly Pose\"\n                title=\"Firefly Pose\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><p>Firefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-poses-for-hamstrings","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-poses-for-hamstrings","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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Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. \n\\nLeft untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.\n\\nSymptoms of Tight Hamstrings\\n\n\\nTight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.\\nIf you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.\n\\n\\nHow to Practice Yoga for Tight Hamstrings\\n\n\\nYou can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.\n\\nIt’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. \n\\nDaily Yoga Sequence for Tight Hamstrings\\n\n\\nTry practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.\n\\nWarm up Yoga Sequence for Tight Hamstrings\\n\n\\n1. Mountain Pose\\n\\n\\n\\nStart by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.\\n\\n2. Standing Half-Forward Bend \\n\\n\\n\\nAs you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.\n\\n5 Yoga Poses for Tight Hamstrings\\n\n\\n1. Standing Forward Fold Pose\\n\\n\\n\\nFrom Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. 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.\\nThis stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. \\n\\n2. Downward Facing Dog Pose\\n\\n\\n\\nYou can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\nDownward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.\\n \\n3. Triangle Pose\\n\\n \\nFrom Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.\\nTriangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.\\n \\n4. Hand-To-Big-Toe Pose\\n\\n\\n\\nTransition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.\\nHand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.\\n \\n5. Wide-Angle Forward Fold Pose\\n\\n\\n\\nTurn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.\\nWide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.\\n \\nMore Advanced Yoga Poses for Tight Hamstrings\\nReady to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:\\n \\n1. One-Legged Side Plank Pose \\n\\n\\n\\nGive yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.\\n \\n2. Monkey Pose \\n\\n\\n\\nThis pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. \\n \\n3. Firefly Pose\\n\\n\\n\\nFirefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.","html":"<p>You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. <br></p><p>Left untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.<br></p><h2><strong>Symptoms of Tight Hamstrings</strong><br></h2><p>Tight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.</p><p>If you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.<br></p><p></p><h2><strong>How to Practice Yoga for Tight Hamstrings</strong><br></h2><p>You can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.<br></p><p>It’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. <br></p><h3><strong>Daily Yoga Sequence for Tight Hamstrings</strong><br></h3><p>Try practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.<br></p><h3><strong>Warm up Yoga Sequence for Tight Hamstrings</strong><br></h3><h4><strong>1. Mountain Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\" alt=\"Mountain Pose\" title=\"moutain.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Start by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.</p><p></p><h4><strong>2. Standing Half-Forward Bend </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\" alt=\"Standing Half-Forward Bend \" title=\"Adho Mukha Svanasana (Downward Dog).jpg\" width=\"3504\" height=\"2336\" /><p></p><p>As you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.<br></p><h2><strong>5 Yoga Poses for Tight Hamstrings</strong></h2><h2><br></h2><h3><strong>1. Standing Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\" alt=\"Standing Forward Fold Pose\" title=\"1. Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>From Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. 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.</p><p>This stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. </p><p></p><h3><strong>2. Downward Facing Dog Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\" alt=\"Downward Facing Dog Pose\" title=\"2. Down Facing Dog.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>You can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p>Downward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.</p><p> </p><h3><strong>3. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triangle Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><h4><strong> </strong></h4><p>From Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.</p><p>Triangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.</p><p> </p><h3><strong>4. Hand-To-Big-Toe Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\" alt=\"Hand-To-Big-Toe Pose\" title=\"4. Hand to Big Toe.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Transition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.</p><p>Hand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.</p><p> </p><h3><strong>5. Wide-Angle Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\" alt=\"Wide-Angle Forward Fold Pose\" title=\"5. Wide Angled Forward Fold.JPG\" width=\"6000\" height=\"3055\" /><p></p><p>Turn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.</p><p>Wide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.</p><p> </p><h3><strong>More Advanced Yoga Poses for Tight Hamstrings</strong></h3><p>Ready to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:</p><p> </p><h4><strong>1. One-Legged Side Plank Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"One-Legged Side Plank Pose \" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Give yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.</p><p> </p><h4><strong>2. Monkey Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\" alt=\"Monkey Pose\" title=\"7. Monkey Pose.JPG\" width=\"6000\" height=\"3241\" /><p></p><p>This pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. </p><p> </p><h4><strong>3. Firefly Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\" alt=\"Firefly Pose\" title=\"8. Firefly Pose.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Firefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.</p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}