5 Yoga Poses for Kids: Benefits of Yoga in Early Childhood

{"slug":"yoga-poses-for-kids","recentPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","subTitle":null,"seoTitle":null,"seoDescription":"Yoga for Pregnancy is excellent for stress relief, pain relief, and preparation for labor. Read more to understand the benefits of Yoga for Pregnancy","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"},"category":[]},{"id":"cl8ka13l4ionz0ck2fe0pme7l","slug":"chronic-neck-pain-relief-yoga-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Are you suffering with Chronic Neck Pain? 10 yoga poses to find relief!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-27T14:11:15.683866+00:00","coverUrl":"rbh6duxy7hy3y207sg1c.jpg","content":{"text":"Do you suffer from chronic neck pain? Nearly 30-50% of adults suffer from recurring neck pain. \\nNeck pain can be a common occurrence for people who:\\nhave long commutes or sit at a desk all day\\nwho have issues with posture \\nwho have chronic sleep issues\\nOur neck and shoulders can also be a place where we may carry tension or pain due to stress. In any case, the good news is yoga can help you to relieve your neck pain and move on symptom free! \\nDaily changes you can make to avoid neck pain\\nStay in alignment. Keep good posture and try not to carry heavy bags on one side of your body. Also, if you sit at a desk and work on a computer, move your monitor to eye-sight so you’re not looking up or down. Need help finding your center? \\nWe can help here at MyYogaTeacher! \\n\\nStay active! It’s important to stay mobilized.  If you sit all day, take breaks to move around and give your body a break from being stuck in one position. Can’t take breaks at work? Try to go for a walk on lunch or maybe before or after your workday. \\nCheck your sleep environment. Make sure your mattress and pillows are still in good shape. Look into the best pillows for your sleep type or body. Getting quality sleep will help you avoid tossing and turning and can be your remedy to wake pain free. \\nIf you’re feeling like you need to move, starting with any slower yoga practice will help! Yin, hatha and restorative classes will all leave your body feeling relaxed, renewed and free of pain. Want to flow on your own? Here are our top ten poses to try! \\n10 Yoga Poses to relieve Chronic Neck Pain :\\n1. Easy seat with ear to shoulder stretch\\nThis pose releases your neck and shoulders and helps relieve tension and stress.\\nStart by sitting with your legs crossed and a straight back. Shoulders down. Bring your ear down to your shoulder. To deepen the stretch, bring your opposite arm overhead. \\n\\n\\n\\n2. Child’s Pose\\nReleases tension in the upper body including the neck and chest.\\nBring your knees as wide as the mat and sit into your heels. You can bring your chest to the mat and extend your arms forward or come to rest on a pillow or bolster. Try to hold this pose for up to 5 breaths. \\n\\n\\n\\n3. Downward facing dog\\nHelps to relieve neck pain by strengthening the upper body and releasing the spine. \\nStart by coming onto all fours. Check your alignment- make sure your shoulders are over your wrist, and your hips over your knees. Without changing the position of your hands and feet, push up and back to bring your heels into the ground. Relax your head, neck and shoulders down. \\n\\n\\n\\n4. Bridge Pose\\nReleases chest, neck, spine and hips.\\nLay down on your mat, bring your feet as close to your glutes as possible. Bring your hands to the sides of your body palms down. Push into the feet and hands while you lift your core and back to the ceiling. Try to relax and breathe here. \\n\\n\\n\\n5. Wide Leg forward fold\\nReleases spine, neck and back. If you’re in pain perform this stretch slowly, and come up one vertebrae at a time. \\nBring your feet as wide as you can, feet facing forward. Hinge at the hips and slowly bend forward and down towards your feet. You can hang here or grab yogi toe lock around your big toe. \\n\\n\\n\\n6. Cow face pose\\nStrengthens core and spine.\\nSit up tall and stack your knees directly over one another. Reach one arm back around your waist and one arm over your shoulder with your palms reaching towards one another. If you can, clasp your hands. If not, rest them on your back, you will still benefit from the pose. \\n\\n\\n\\n7. Sphinx pose\\nThis pose will help to physically open up the shoulders and neck. Looking side to side slowly is a great addition to the pose. \\nLie on your stomach and bring your hands next to your chest facing down. On your inhale press into the ground and lift your upper body. \\n\\n\\n\\n8. Thread the Needle \\nIncreases mobility and releases tension in the upper body. \\nCome on to all fours. Check your alignment, make sure your hips are over your knees, shoulders over your wrist. Reach one arm out to the side and thread it through the opposite side under your ribs. You can stay here or open up the opposite side by reaching the hand to the back or straight up and over. Make sure to do both sides. \\n\\n\\n\\n9. Legs up the wall\\nReleases tension and stress from the upper body by reversing blood flow. \\nFind a wall near your practice space and sit next to the wall as close as possible. Lower your head, neck and shoulders onto your mat, then roll onto your back and stretch your legs up the wall. You can stay in this restorative pose for up to 10 minutes. \\n\\n\\n\\n10. Savasana\\nSavasana releases any stress, lowers heart rate and calms the body. \\nCome onto your back on your mat, and release your body down. This is known as corpse pose because it is a full and final rest at the end of our practice. Release and let go of any and all tension. \\n\\n\\n\\nClasses to help relieve neck pain \\n\\nYoga fusion for joints \\n- This class will help you roll out your joint pain and stretch your tight limbs and joints. \\n\\nYoga for Back Pain\\n - Sometimes, neck pain can be caused by tightness in the spine. Experts say yoga helps soothe muscle pains. Try this class to strengthen and lengthen your neck and back for pain relief! \\n\\nYoga for Neck and Shoulder Pain\\n - Do you sit all day at work? Struggle with your posture? This class will help relieve upper body tension. \\n\nSo if you’re ready to make your neck pain a thing of the past, join us today. Our trial includes two free weeks of group fitness classes, one on one classes and so much more! \\nGet started on your yoga journey now!\\n"},"category":["yoga_poses"]},{"id":"cl8cuq5nnh5860biyek2vhu2w","slug":"reproductive-rights-for-women-yoga-workshop","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Reproductive Rights for Women Yoga Workshop - Supporting Women Through Yoga","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-22T09:28:27.679552+00:00","coverUrl":"dkjwcigamkavxe0yziwq.jpg","content":{"text":"Announcing MyYogaTeacher’s first ever Reproductive Rights for Women Yoga Workshop!\\nHere at MyYogaTeacher, we believe in the wisdom of women to make their own choices about their health. \\n\\nThat’s why we’re excited to offer the\\n Reproductive Rights for Women Yoga Workshop on October 2 from 9 AM - 11 AM PST (12 PM - 2 PM EST) for only $10!\\nIn the past, our community events have been free. So why are we charging a nominal fee for this one?\\nBecause ALL proceeds from the Reproductive Rights for Women Yoga Workshop go to support the \\nCenter for Reproductive Rights\\n charity, a nonprofit organization, the \\nonly\\n global legal advocacy organization dedicated to advancing reproductive rights.\\nIn the wake of the Supreme Court’s decision to overturn Roe vs Wade and on the day before the new term of the Supreme Court begins, we think this workshop is a perfect way to silently protest this new ruling through self-care and donations to an organization like the Center for Reproductive Rights.\\nThis will also be a time of healing and processing with a couple of awesome expert yoga instructors!\\nHow to join the Reproductive Rights for Women Yoga Workshop\\nWhether you’re a member or not, \\nJust click this link and register \\nas you would any other group class! Simple as that.\\nIntroducing a very special guest yoga instructor coming just for this event!\n\\nMeet Harpinder Mann, RYT-500!\\n\\n\n\\nHarpinder is a yoga, meditation, mindfulness teacher, and decolonizing activist based in Los Angeles. She works with women of color who want to reclaim their power and intuition through the lens of a spiritual, joyful, and sustainable path. Her studies have spanned from reading the Japji Sahib since she was 3, to over 700 hours of yogic training within the traditions of Raja, Vinyasa, Kundalini, and Prenatal Yoga. \\nWe’re super excited to have her lead the beginning of the workshop. Afterwards, MyYogaTeacher yoga instructor, \\nTrupti Parikh\\n, will lead us in asanas, and a discussion session will follow.\\nAre you ready to experience a workshop where we solely focus on supporting and advocating for women’s health \\nwhile\\n improving our mental, emotional, and physical health?\\n\\nJoin us for the Reproductive Rights for Women Yoga Workshop!\\n\\nTogether, we make a difference."},"category":["workshops"]},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","subTitle":null,"seoTitle":null,"seoDescription":"Adopting an active yoga practice to complement your running routine can have tons of benefits! Read now to learn more","readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"},"category":["fitness","yoga"]},{"id":"cl81n0o6wh1g80ajz2gpco553","slug":"yoga-at-home","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"How to Start Doing Yoga at Home","subTitle":"Everything you need to know for an at-home yoga routine","seoTitle":null,"seoDescription":"Get a beginner’s guide to starting yoga at home with tips and suggestions for setting up your own practice, including online yoga classes and private lessons.","readTime":null,"excerpt":"Learn how to perform yoga at home with this quick and easy guide","tags":[],"createdAt":"2022-09-14T13:07:13.39269+00:00","coverUrl":"cqivxw3vkrcihpumlny7.jpg","content":{"text":"There are lots of reasons for doing yoga at home instead of a yoga studio, some of which include distance, busy schedules, kids, financial concerns, and health issues. The good news is you can set up your own yoga practice at home, and still get all the benefits of a regular yoga routine — without the studio. It can also be a great way to integrate yoga into your life on a regular basis, and it’s easy to do in your own home.\\nCan Anyone do Yoga at Home?\\nAnyone can perform yoga at home, and you don’t have to be an advanced yogi to try. Even beginners can practice yoga in a home environment, all you need is adequate floor space, a few (optional) pieces of equipment, and guidelines for practicing the primary yoga poses. \\nIf you’re a beginner, it’s recommended to first learn from a certified yoga instructor, so you can progress with the proper technique and alignment to avoid injury. Thanks to online learning platforms like\\n MyYogaTeacher\\n, you can still practice yoga at home with the help of a qualified teacher.\\n11 Tips on How to Perform Yoga At Home\\nThe idea of starting a yoga practice in your very own living room can seem daunting or intimidating at first, especially if you’re accustomed to attending classes in a yoga studio. But with a little bit of preparation and creativity, you can set up your own yoga space and develop a mindful yoga routine that can benefit your life.\\nHere are some suggestions to help get you started:\\n1. Make Space in Your Home for Yoga\\nIt’s easy (and fun) to make your own yoga space, and you can design it as a temporary space or a dedicated one, depending on your needs. All you need is enough floor space to move around and stretch out the full length of your body — a little more than the length and width of your yoga mat. This can be your living or bedroom floor, your kitchen, or your backyard. Just make sure there isn’t any furniture or objects lying around that could get in your way or cause injury.\\n2. Decorate With Calming Accessories\\nYou can also create a comfortable and inviting space for yoga by hanging calming or inspiring artwork on the wall, lighting a candle or incense, and keeping a few house plants nearby for a pleasing atmosphere. The more you can tailor and dedicate your space for yoga, the easier it will be to motivate yourself to keep up a steady routine. Hanging a mirror in front of your practice space is also helpful in maintaining the correct alignment while performing postures.\\n3. Be Prepared With the Right Equipment\\n\\nYou’ll want to invest in a yoga mat, and it’s wise to also keep modifying props on hand — like blocks, bolsters, blankets, and a strap. If you’re just starting out and you’d like to improvise for props, you can use pillows, blankets, and other items around the house to suit your needs. Just make sure your props are sturdy, supportive, and nearby for when you need them.\\n4. Practice Regularly\\nThe best part about practicing yoga at home is it can be done any time you want. The challenge lies in your dedication and commitment to the practice even when your couch appears more inviting.\\n \\nAccording to this study\\n, it can take anywhere from 18 to 254 days to create a new habit. It’s important to be patient with yourself and identify guidelines for your practice that you can realistically follow through with. \\n5. Schedule Your Yoga Session\\nSet yourself up for success by committing to your yoga practice at a certain time of day, and for a specified number of days per week. It’s best to start out easy with goals that are achievable and progress as you gain momentum. For instance, if you’ve never been an early riser, don’t expect yourself to suddenly start practicing yoga at dawn. If that’s the case, try scheduling your yoga session for late morning, afternoon or evening, and keep your existing schedule in mind when planning a time that works for you.\\n6. Keep it Simple\\nRegardless of your experience or ability level, practicing yoga at home means watching out for your own safety. Make sure you have props handy for when you need them, and avoid overdoing it with strenuous poses. When it doubt, keep your routine simple. Even if you’re an advanced yogi, those basic, primary yoga poses are still an important part of a holistic yoga practice, and may be less likely to cause injury.\\n7. Listen to Your Body\\nThe best way to avoid getting hurt while practicing yoga at home is to listen to your body. If any posture causes you discomfort or pain, stop practicing it immediately — no matter how easy or difficult the pose. Don’t push yourself too hard, and remember to focus on your alignment. If you are unsure of how to execute a specific pose, try learning it from a certified instructor before performing it on your own at home.\\n8. Take an Online Yoga Class\\n\\nBy far the best way to practice yoga at home is with an online class. This way, you get all the benefits of doing yoga at home in your own time, with the added help of an instructor who can make sure you’re performing poses safely and effectively. You can find\\n \\nonline group classes\\n for every type of yoga at\\n \\nMyYogaTeacher\\n, with over 42 classes offered throughout the day. Private, 1-on-1 instructors are also available for at-home yoga, giving you plenty of options to get the right kind of training while still practicing in the comfort of your own home.\\n9. Squeeze in a Short Practice\\nThe beauty of an at-home yoga practice means you can squeeze in a quick session when you just have 20-30 minutes of time. Even short yoga routines are beneficial for your body and mind, and performing a few of the primary yoga poses on a daily basis will change your life for the better. Try incorporating the Sun Salutation flow series into your morning routine when you first get out of bed in the morning, or practicing some relaxing poses like Legs-Up-The-Wall or Savasana in the evening. \\n10. Switch it Up and Make it Fun\\nYoga doesn’t always have to be serious, and you can make your home yoga practice fun and spontaneous for you and your family. Practicing with your kids is a great way to help them learn mindfulness and self-awareness, while stretching and strengthening their growing bodies. You can also take your practice to the backyard to enjoy sunshine and good weather, or invite friends over to share in the experience. Don’t be afraid to think outside the box!\\n11. End Every Practice With Savasana\\nWhen practicing yoga at home, it can be tempting to skip important parts of the journey due to time constraints, distractions, or disinterest. If there is one element of yoga you should never skip, it’s Savasana, or otherwise known as Corpse pose. Always end your practice with 5 minutes of relaxation to help your body integrate the routine. Keep a blanket nearby to warm your body after it has cooled down, and consider an eye pillow to help you relax. Your body and mind will thank you as you move on to the rest of your day, having given yourself the gift of healthy movement to better your life."},"category":["yoga","therapy"]}],"randomPosts":[{"id":"ckssuosy86j9n0c783v7t7gjl","slug":"yoga-breathing-for-asthma","author":{"name":"Neelami","teacherMytSlug":null,"pictureUrl":null},"title":"Improving Lung Function: How Yogic Breathing Helps Asthmatics","createdAt":"2021-08-26T11:36:26.257024+00:00","coverUrl":"cjsiteos23b0e7wtxfem.jpg","content":{"text":"With the quality of our air decreasing due to climate change, continued use of air pollutants, and worldwide wildfires, breathing can be difficult (even harmful if outside) on a good day for people with perfectly healthy lungs.\\nHowever, the air quality creates distinct problems for people who suffer from asthma.\\nIf you’ve never felt the constriction of your lungs and bronchi due to bronchitis, pneumonia or asthma, there is almost no feeling worse than the struggle to breathe, to bring oxygen into your body. Something that should be easy can be very difficult for a lot of people.\\nBut particularly for asthmatics.\\nThat’s why I wanted to create a class specifically for them, or anyone else who has breathing issues! My class, \\nTherapeutic Yoga for Asthma and Sinus\\n teaches yogis breathwork that will improve lung function and help them breathe better when breathing is hard.\\nYou can find my class and many more on My Yoga Teacher! If you haven’t signed up yet, \\nyou can grab your 2-week free trial here and try mine and 35+ other types of yoga classes\\n. There’s something for everyone!\\nI want to talk about how yogic breathing helps people breathe better, particularly those suffering with asthma.\\nInspiration vs. Expiration\\nFor people with asthma, inhaling is not typically the initial problem with their breathing. Expiration is. The act of exhaling.\\nWhen an asthma patient inhales and an asthma attack is triggered, the bronchi constrict, making force necessary for exhaling. Normally, expiration is a passive process for our body. The pressure inside the lungs releases similar to poking a hole in a balloon.\\nMany things can trigger an asthma attack. Cold air, smoke, foreign particles in the air, pollen, stress, even strong odors or chemical smells.\\nVarious types of yogic breathing help asthma sufferers reduce stress that so often trigger an attack, but also teaches them how to control their breathing, particularly their exhalation. Studies have even shown that different forms of chanting with exhalation are also effective in helping asthmatics breathe better.\\nTypes of pranayama for asthmatics\\nAll forms of yoga incorporate breathwork. That’s because yoga is an all-encompassing practice of bringing harmony to your inner and outer world. Part of that process is how we bring oxygen and nutrients to all parts of our body.\\nBreathing is life.\\nIn yoga, breath is referred to as pranayama, and there are lots of different types. Here are some that studies have shown to be effective in helping treat asthma symptoms.\\nSasankasana pranayama\\nIn patients with mild-to-moderate asthma, this form of breath work is beneficial. \\nTo perform this type of breath, you’ll begin in Thunderbolt Pose, simply sitting on your knees, glutes resting on bottoms of your feet or calves. If this is uncomfortable due to knee issues, you can place a block, blanket, or bolster between your calves and glutes for support.\\nWhile inhaling, raise both arms up, palms facing out. Arch backwards gently.\\nWhen you exhale, bring arms down to the ground, reaching back towards your feet/heels, lifting your body up off your support or calves and bend over so the crown of your head (or forehead) is facing the floor, or touching it (see image below).\\nThere are several variations of this form of breathing, but this is the simplest and easiest to do when an asthma attack occurs.\\n\\n\\nAnuloma viloma pranayama (alternate nostril breathing)\\nOften thought of as the antidote to stress, this form of breath work does take some practice and effort, but has also been shown to be an effective form of breathing for asthma sufferers.\\nBesides creating an almost immediate sense of calm and serenity, which helps panicky asthma sufferers, this type of breathing also:\\nOptimizes lung function\\nReduces snoring\\nHelps with insomnia\\nHelps treat migraines\\nAssists with weight management\\nHere are the steps to perform this type of breathing exercise. You may not be able to do more than a few rounds of this form of breath work in the beginning, but keep practicing! It does get easier the more you do it. And the more you practice, the more you benefit from it.\\nClose your right nostril (following the image below) and inhale through your left to a count of 4.\\nPinch both nostrils closed and hold the breath to a count of 16.\\nRelease your right nostril and exhale fully through it to a count of 8.\\nKeeping this position with your left nostril closed, inhale through your right to a count of 4.\\nNow close both nostrils and hold the breath to a count of 16.\\nRelease your left nostril and exhale fully through it to a count of 8.\\n\\n\\nBhramari pranayama\\nBhramari means the “Goddess of Bees.” Ironically, bees are huge bringers of life to our world! Which makes this practice even sweeter! \\nAlso known as Bumblebee Breath, Bhramari pranayama is a particularly calming form of breath that also includes a buzzing sound (made by you, of course). It also is a way to instantly rid yourself of anxiety, stress, or agitation.\\nWhile making a high pitched buzzing sound upon exhalation may seem strange to you, it is very effective. Bumblebee Breath is focused on forced expiration, which is why we advise it specifically for asthma patients.\\nI highly recommend this breathing technique be taught to you by a yoga instructor who is well-versed in yogic breathing techniques. There are absolutely no contraindications, but if it’s not done correctly, this breathing technique won’t be effective.\\nInterested in learning more about this one? Shoot me a message when you sign up for my \\nTherapeutic Yoga for Asthma and Sinus class!\\n We’ll work on it together!\\nModified Omkar pranayama\\nThis breathing exercise is commonly associated with meditation. But the modified version of omkara is perfect for asthma sufferers, particularly when they are actually experiencing an asthma attack.\\nOmkar pranayama includes the practice of chanting, which is why it is traditionally practiced while meditating. However, in this modified version, the focus is almost entirely on exhaling the breath while simultaneously producing sound. In fact, changes in this form of breath work are made to focus solely on expiration, keeping in mind that asthmatics struggle with expiration the most.\\nThe normal AUM chant that is performed before, or more often, after a meditation practice, is modified slightly to a higher pitched sound with more forceful exhalation.\\nThis is another breathing technique that I advise you consult an experienced yoga instructor about!\\nConscious breathwork improves lung function. So do lots of different types of yoga! Yin yoga, Hatha Yoga, and Power Yoga are three forms of yoga that are particularly effective at helping asthma sufferers build their lung capacity, open their chest, and strengthen the muscles surrounding their lungs.\\nIf you haven’t made the decision to join My Yoga Teacher yet, we’d definitely love to have you! Many of our yoga instructors have higher levels of education in all types of health and wellness on top of their extensive training in yoga and meditation practices. \\nGrab your free 2-week trial here and join us\\n for one or many of the various live group classes offered!."}},{"id":"ckfqz5xns021u0179phkw6oaw","slug":"burned-out-it-happened-to-me","author":{"name":"Paromita","teacherMytSlug":"paromita-1","pictureUrl":"paromita-pro.jpg"},"title":"Burned out - it happened to me","createdAt":"2020-02-20T00:00:00+00:00","coverUrl":"paromita.jpeg","content":{"text":"Growing up, my dream was to tell stories, make people think & make a difference in the society. \\n\\nThat's how I joined the Indian Film & TV industry as a Creative Producer & Director! Well, 12 years & many disillusionments later . . .  I realised that I was nowhere close to my dream. Even worse -  I was completely burned out. \\n\\nMy sedentary lifestyle was killing me slowly and mentally I was on the verge of a BREAKDOWN. \\n\\nSomehow I knew - I reconnected with Yoga. One day at a time, \\nYoga\\n brought me back to myself. \\n\\nI had known Yoga for a long time, but in the last 5 years, I have sincerely dived into this 5000 year old wellness-science. It has completely changed my life. \\n\\nI am a happier, stronger & healthier person today and it's all because of Yoga. And that's exactly why I am here today - to spread the magic of Yoga & watch people transform.\\n\\nI teach & practice traditional \\nHatha Yoga\\n, Meditation, Pranayama & \\nrestorative yoga\\n. I am also an ardent animal lover, nature warrior, amateur manadala maker & trekker.\\n"}},{"id":"ckfqxeta800xe0126qjfex3c8","slug":"the-wealth-of-contentment","author":{"name":"Sheetal","teacherMytSlug":null,"pictureUrl":"sheetal-pro.jpg"},"title":"The Wealth of Contentment","createdAt":"2019-01-10T00:00:00+00:00","coverUrl":"health-is-the-greatest-gift-contentment-the-greatest-wealth-faithfulness-the-best-relationship._10.png","content":{"text":"This quote of the Buddha is carved in my mind and heart. I always wanted to be content and deeply satisfied in every task that I do. This quest for deep contentment began when I entered engineering college and continued through my tenure in the IT industry. \\n\\nThrough sincere hard work and dedication, I achieved so much during this time yet I hadn't achieved my own personal contentment. \\n\\nI was sitting in our quarterly meeting at my corporate job and I heard the words \"Star Performer Award goes to Sheetal for her outstanding performance!\" Senior management was announcing my name for a award at my company and I should have been happy and excited. But somewhere deep inside, I just was not satisfied.\\n\\nEventually, I decided to take a grand risk and commit myself to yoga, something I had practiced since I was a teenager. Applying the same hard work and dedication as I had to my engineering studies, I was ready to pursue higher education in yoga science.\\n\\nAfter thorough research and a visit, I joined the Kaivalyadhama Institute in Maharashtra for a post-graduate residential diploma  in Yogic Science.  \\n\\nOnce I started teaching Yoga, I realized that many people come to yoga based on doctor's advice or to help with mental stress. To enhance my skills as a teacher, I decided to continue my education and completed a diploma in Yoga Therapy from the SVYASA Institute in Bangalore followed by Panchagavya medicine course from Chennai .\\n\\nAs I started seeing the profound effect of yoga on me and my students, my faith to continue my journey on this path became more concrete. Yoga does wonders to everyone who practices.\\n\\nIt has been a challenging, satisfying and mysterious journey which connected my inner world to the outer world, allowing me to experience the best of both!I remain totally awestruck with the deep study and research done by our ancestors and contemporaries in the field of mind and matter.  \\n\\nMy journey into \\nYoga\\n has provided me the gift of a lifetime - a balanced mind and contentment.  \\n\\nNamaste,\\nSheetal\\n"}}],"relatedPosts":[{"id":"cl8kb5f23jq1w0ciscs2h2bxw","slug":"benefits-of-yoga-for-pregnancy","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What are the Benefits of Yoga for Pregnancy?","createdAt":"2022-09-27T14:42:36.767798+00:00","coverUrl":"kvvlqndsbow5dsckhw7i.jpg","content":{"text":"When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\nBeen sitting too long? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery.  \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n"}},{"id":"cl8a9804vy5de0biznpg4ai2t","slug":"yoga-benefits-for-runners","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga For Runners : Why Runners Should Incorporate Yoga Into Their Training?","createdAt":"2022-09-20T13:50:56.406936+00:00","coverUrl":"tbdacuzob0fuqml8dyjd.jpg","content":{"text":"Training for a big race? Setting some goals you want to crush before the year ends? No matter what your reasons, yoga can be a great way to cross train for running from a 5k to a marathon! Running is great for your heart and body but can also be a huge strain on the muscles. Having an active yoga practice to complement your running routine can have tons of benefits! Let’s dive into how yoga can help!\\n1. Breathing\\nProper breathing and breath stabilization are both incredibly important principles in Yoga and Running. If you can practice proper breathing while running, you can maintain speed longer because you will take long deeper breaths to match your long strides, instead of short breaths which cause instability and speed decline.\\nPracticing Pranayama for runners - \\nAdding a pranayama breath practice before a run can help you to maintain focus as well as speed. Even if running is a release for you, and feels relaxing, Using breathwork to relax and focus can help you clearly see the physical and mental road ahead. Pranayama can also help if things are going off course on your run. If you need to regain control, you can come back to your breath and refocus. With these practices together, your run really can be a religious experience, or a way to relieve stress! \\nTo start a pranayama practice, all you need to do is focus on controlling your inhale and exhale. Start by standing tall and relaxed, or sitting tall and calm if you prefer. Close your eyes and focus inward. Start by breathing in for two and out for two. As you continue to grow your practice, you can  build up to breathing in for six and out for six. You can even play with pausing for two to four breaths in between your inhale and exhale. When you finally build a practice you’re confident with, you can start to set intentions and visualize your success. With this practice, you’ll begin to see your running dreams come true!\\n\\n2. Flexibility/Strength\\nIt would be great if in life, we only ever needed to do one thing to get to our goals. But in reality,just like we can’t have cookies for every meal, cross training for runners is essential to maintaining a long term healthy routine. While you could easily just add weight training or stretching a la cart into your week, yoga gives you more by going deeper and getting into those smaller, harder to access ligaments and tendons you might otherwise miss with strength training . Adding yoga into your running routine can reduce the risk of injury and help to maintain your goals. The more flexible your muscles are, the less likely they are to tense up or be stressed during running so you can move with more confidence and ease. Not to mention, it’s always great to look forward to a nice long stretch after a run. \\n\n3. Conditioning \\nWe all know running is GREAT for your cardiovascular health, can add years on to your life and keep your heart pumping at its best! But it doesn’t matter if you’re a beginner or a veteran, running can make your body sore. Yoga is great for conditioning those tired and fatigued muscles without having to “take a day off” to rest. In between your runs or on conditioning days, you can take a class focused on your back or knee health, or even a class to open tight hips after a long run. There’s nothing the magic of yoga can’t do! \\n\n4. Balance/Posture\\nEven though running is a “walk in the park” compared to ballet where balance is concerned, you still need to do your best to focus on alignment while you move.\\nYoga can improve your running form by elongating the limbs so you cover more ground in less time. You'll be PR’ing in no time! Proper alignment is also important when running because as you increase your speed, the level of impact (and injury) becomes greater. Maintaining your body's alignment during movement assures you arrive at the finish line aliment free! Love a tree pose? Want to learn to fly into a warrior? Lots of yoga poses force you to balance on one leg, which helps you to build a unilateral movement practice much like the ebbs and flows you take while running. \\n5. Stress and Mental Clarity\\nFeeling stressed before a big run? Worried about your PR? Yoga can help! Focus your breathing and set an intention. You’ve got this!\\nFocus and clarity are so important when running so you can know where you’re headed and stay on track. Add your yoga practice in before training or race days and you’ll feel your worries melt away. According to scientists at \\nHarvard,\\n adding just minutes of yoga to your week can improve your outlook, slow down the body and decrease stress. You’ll find your body will be more relaxed, focused and ready to run for those goals when you release your tension with yoga. \\nGetting started:\\nSo what do you need to get started? Simple! Yourself, a mat, some water and a quiet space are all you need! Are you ready to add yoga into your running routine? \\nGet started with a two week free trial of our classes and one on one sessions!\\n\\nLet’s figure out where your yoga practice would serve you best! \\nDoing yoga BEFORE your run will help you to warm up your muscles and ligaments. By fully warming up your body before you hit the pavement, you decrease the chances of injury, help with an easier recovery and can improve your PR as you continue to train! \\nBest Yoga Poses to practice before a run :\\nHigh Lunge - This pose stretches the legs from top of the thighs down to the ankle\\n\\nWarrior II - Helps with focus and stamina. Great before heading out!\\n\\nSide angle bend - This stretch helps to stretch the side body and release any tension in the shoulders and spine. \\n\\n⁠Prefer to do yoga after your run? That’s a great option too! Yoga is great for recovery after a run! Finishing your running routine with a yoga stretch helps you to rebalance. You can stretch muscles or limbs that became tight during your run and strengthen anything  that may have become fatigued. You can also refocus and deepen your breath to reset for the next part of your day. \\nBest Yoga Poses to practice after a run :\\nButterfly Pose - a basic hip opener to ease into your stretch\\n\\nHalf Pigeon - A great pose for multiple alignments! Working through the psoas and hip flexors. Make sure to practice on both sides.\\n\\nHappy Baby - This pose is great for finishing up your hip opener extension while giving a nice massage to the back and stretching the soles of the feet.\\n\\nWant to take a class? Try some of our favorite classes for runners!\\n\\nYoga for Strength and flexibility \\n\\n\\nYoga for Knee Pain\\n\\n\\nYoga for Back health\\n\\nReady to join us for class? \\nGet started with a free trial now! \\n\\nRemember, with a great training plan for your runs, and an ongoing yoga practice you’ll be ready to run to your greatest finish line feeling and looking your best! Just like peanut butter and jelly, yoga and running are great together!"}},{"id":"cl7j9tdhd5fwx0ak7iw7szivc","slug":"what-is-ayurveda-yoga","author":{"name":"Shelly","teacherMytSlug":"shelly-1","pictureUrl":"shelly.jpg"},"title":"What is Ayurveda? How can Ayurveda enhance your Yoga practice ?","createdAt":"2022-09-01T16:37:46.744669+00:00","coverUrl":"lyb6uylxsv5tlqxhezb6.jpg","content":{"text":"What is Ayurveda?\\nIn Sanskrit, Ayurveda means “science of life”\\nAyurveda is one of the oldest known medical practices with roots based in India. It’s an alternative type of medicine that believes in using herbs and lifestyle changes for a healthier and more well balanced life. Ayurveda can truly add years to your life even when you’re suffering from major illnesses like cancer or diabetes. Unlike western medicine that loops us all in together, the practice looks at each person separately & helps to find what your body needs to aid in wellness. For example, an Ayurveda practice can ward off the effects of chemo for someone going through cancer treatments. \\nAyurveda is heavily practiced in India and Nepal, where around 80% of the population report using it. It has survived thousands of years and political values and is currently making its way into western medical practices. \\n\\nWhy should you practice Ayurveda?\\nAyurveda is completely individualized. It believes each person is born with their own health constitution.\\nAyurveda can improve the quality of your daily and overall  life. Just like yoga, Ayurveda is practical for your daily routine because it starts with the routines of your everyday health like a balanced diet, sleep patterns, setting a routine and getting in your vitamins. If you become sick, it targets the root of the issue, not the symptoms. So you can become rebalanced more effectively. \\nAccording to \\nJohn Hopkins\\n, Ayurveda is important because:  “Ayurveda translates to knowledge of life. Based on the idea that disease is due to an imbalance or stress in a person's consciousness, Ayurveda encourages certain lifestyle interventions and natural therapies to regain a balance between the body, mind, spirit, and the environment.”\\n\\nSo how does Ayurveda connect to Yoga?\\nIt is often said that “Ayurveda is considered yoga’s sister science”  Like yoga, Ayurveda uses the same style practices like postures, breathing, mantras and meditation. While some people use yoga to treat physical ailments or mental fatigue, Ayurveda also uses herbal formulas and oils.  Also, just as there are 8 limbs of yoga, there are 8 branches of Ayurveda. The practices are like paternal twins!\\nIn Ayurveda, it is believed that each body has a constitution that falls under three main dosha types. Your constitution will help you discover more about yourself as well as the best kind of yoga for your body and mental health. \\nThe Type of practice that balances each Dosha are as follows: \\nVata - Calming and grounded. Try a \\nrestorative\\n or \\ngentle\\n class. \\nKapa - Stimulating and warm. Try a \\nvinyasa\\n class. \\nPitta - Assertive and intense. Try a \\npower\\n class or \\nashtanga\\n class. \\nWant to know yours? \\nTake this quiz!\\n\n⁠Once you know your dosha, you can find the best asanas for your practice! \\nHow can Ayurveda enhance your Yoga practice\\nYoga and Ayurveda practices are intertwined like tree branches. Quite frankly, connecting the two will create ultimate peace in your life and body.\\nIn the words of Dr. David Frawley, esteemed scholar of Ayurveda, Yoga and Vedanta and director of the American Institute of Vedic Studies:\\n“Using Ayurveda along with Yoga helps us gain complete harmony and balance in body and mind so that we can discover our true self that is one with all. All Yoga teachers should learn the fundamentals of Ayurveda and all Yoga students should seek Ayurvedic guidance to enhance their Yoga practice.” For yoga teachers or those who practice often, it tends to be a lot on our bodies. An Ayurveda practice can help with muscle fatigue, burn out, dehydration and sleep issues.\\nBe Intentional about your “self care”\\nWe can be so focused on the culture of “self care” in our modern lives. We think an expensive coffee or a trip to the salon is what we need for “self care” but if you can be as intentional about your self care practice as you are about your yoga practice, thata Ayurveda. It can be as simple as realizing your body is tired and getting a massage or drinking more water to keep yourself hydrated on a long day. Tuning in to what you need, just like when you set an intention in yoga will help you to achieve a more balanced, happy and healthier life. \\n\\nWhat Yoga Classes pair best with an Ayurveda practice?\\n\\nPranayama and Meditation \\n\\nA pranayama class is great to pair with Ayurveda because pranayama is the science of “self healing” through the breath. It’s an essential part of both a yoga practice and an Ayurveda routine because it promotes physical, mental and emotional wellbeing. \\n\\nAshtanga Yoga\\n\\nAshtanga is a great choice because it forces the yogi to focus on your nervous system. It makes you check in & notice how your body feels and what may be imbalanced. When you discover what’s bothering you, you can apply Ayurvedic techniques to the aliment. \\n\\nKundalini Yoga\\n \\nNo matter what your dosha, kundalini fits all Aryuvedic constitutions. This practice will help you be intentional, set a mantra and meditate. \\n\\nHatha Yoga \\n \\nHatha is actually considered one of the “ Ayurvedic healing modalities. The asanas help all dosha’s to properly align both physically and mentally. \\nNeed help getting started? We’ve got you covered!\\n\\nHere, read about the diet and how to start eating for optimal health.\\n\\nWant to speak with a professional to see if Ayurveda is right for you? \\nContact our staff practitioner! \\n\\nThere’s no time like now to align your practices! If you’re interested in starting an Ayurvedic practice to pair with your yoga practice, all you need to do is look within. Be intentional and listen to your body! It’s had the answers all along! "}}],"blogContent":{"id":"cl1mt1scd5i4l0bk8j4p51hku","slug":"yoga-poses-for-kids","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"5 Yoga Poses for Kids: Benefits of Yoga in Early Childhood","createdAt":"2022-04-06T00:01:16.47459+00:00","updatedAt":"2022-04-07T23:40:20.783071+00:00","coverUrl":"ebj7b5xgywbblcwg0zsx.jpg","seoDescription":null,"content":{"text":"Here at MyYogaTeacher, we believe you’re never too young to start practicing yoga! In recent years, researches have proven that children between the ages of 6-12 who practice yoga regularly have improved mental, emotional, \\nand\\n physical health.\\nChildren in the 21st century don’t “have it easy.” Their “difficult” is simply different, and in some ways worse, than the childhood of older generations.\\nBetween the rise of technology, social media, and their exposure to more and more world negativity, children today are far more exposed to things that negatively impact their mental and emotional health than those that came before them.\\nThis makes teaching kids yoga and meditation practices at an early age all the more important!\\nHere, we’ll uncover 7 yoga poses for kids and how this form of physical activity benefits them in the present and future!\\nNot sure which kids yoga videos to choose for your mini you? Don’t choose one at all! MyYogaTeacher offers traditional, authentic yoga classes for kids, taught live by expert and highly experienced yoga teachers from India! \\nYour child will have the opportunity to ask questions, get feedback, discuss problems (whether mental, emotional, or physical) while also having fun!\\n\\nGrab your two-week free trial here\\n and check out the Kids Yoga classes offered there. Plus, get two free 1-on-1 sessions with one of our yoga teachers. No credit card required! And your kiddo will love two-way live streaming with their yoga instructor from across the world!\\n1. Cat and Cow pose\\nOne of the primary benefits of yoga for kids is that it calms their often overwhelmed central nervous systems. Concentrating on matching their breath with their movements also improves memory and focus while getting more oxygen rich blood going to their developing brains.\\nHow to do it:\\nGet in tabletop position on hands and knees.\\nThe knees should be directly below their hips, and toes curled under.\\nKeep the wrists, elbows, and shoulders straight and perpendicular to the floor.\\nMake sure head is in a neutral position with eyes looking at the floor.\\nOn an exhalation, arch the spine up towards the ceiling.\\nOn an inhalation, slowly round the spine and tuck the chin towards the chest.\\nDo this for 5-10 breaths. To make it more fun, younger children can meow as they arch into cat pose and moo as the exhale into cow pose.\\nBenefits:\\nWarms up and stretches the spine, improves posture, calms the central nervous system, decreases anxiety, improves mood.\\n\\n\\n2. Butterfly Pose\\nWith many children in the modern world not getting the proper nutrition they need, or too much of all the wrong foods, their little digestive systems are often disrupted, causing constipation and stomach discomfort. Many yoga poses for kids, including this one, help get (and keep) their bowels moving in the right direction!\\nHow to do it:\\nSit upright, spine lengthened, and legs spread out straight.\\nBend the knees and fold the legs so that the soles of your feet are touching each other. Hold them with your hands.\\nOn an exhale, gently press the thighs and knees in a downward motion.\\nBegin flapping the legs up and down, like the wings of a butterfly. You can also keep them pressed down and not flap them if that’s preferred.\\nFlapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.\\nWhen ready, slow down gradually and then stop.\\nGently release the posture while exhaling.\\nBenefits:\\nStretches out the inner thighs, knees, and hips. Helps to regulate bowel movements and promotes intestinal health. For females, this pose can help alleviate menstrual cramping.\\n\\n\\n3. Lion Pose\\nSometimes kids just need to scream (adults too)! They’re frustrated, angry, overwhelmed, anxious, and all of those emotions need somewhere to go. This pose in particular helps them make some noise while releasing those negative thoughts and feelings they have stored up from their day.\\nHow to do it:\\nSit on your knees with your hips resting on your heels.\\nRest your palms on your knees.\\nStart inhaling through the nose, and simultaneously open your mouth wide and stick your tongue out.\\nKeeping your eyes open, exhale through your mouth, and make a sound of a roaring lion (Haaa).\\nConcentrate on looking at the tip of your nose or in the middle of your eyebrows.\\nRepeat 5 times.\\nBenefits:\\nStretches out the lungs, clears the throat and improves the respiratory tract. Also promotes better immunity, reduces stress and irritability, and relieves anxiety. This kids yoga pose is particularly helpful to calm hyperactive children.\\n\\n\\n4. Bow Pose\\nThis pose does address digestion, but, just as importantly, it’s fun! Kids need to be allowed to be kids as much and for as long as they can. Bow pose, especially if they choose to rock, is fun, boosts immunity, massages their internal organs, and will make them laugh, which releases much needed endorphins.\\nHow to do it:\\nLie flat on the stomach on a yoga mat or padded flooring, and keep your arms stretched along the sides of the body, forehead resting gently on your mat.\\nOn an inhale, bend your knees bringing the feet towards the backs of your thighs or glutes.\\nGrab your ankles, one hand for each ankle..\\nLift your head, shoulders, torso, legs, and hips off the floor  and look straight ahead.\\nHold the posture for four to five deep breaths, then lower the knees and release the feet. You may also rock gently in this position.\\nRest on the stomach.\\nBenefits:\\nThis kids yoga pose stretches and strengthens the back, shoulders, chest, and legs - all areas that get tight and stiff during long school days of sitting. It also improves flexibility in the hip flexors and helps to regulate digestion.\\n\\n\\n\\n5. Cobra Pose\\nKids may want to do child's pose after this one! We've dropped an image for both poses below. Kids, just like adults, are often more emotional when they're tired. Sometimes it's not physical activity that makes them tired but stress. This pose will help with both physical and mental fatigue.\\nHow to do it:\\nLie face down with the tops of your feet resting flat on the floor,  palms on the floor underneath your shoulders on either side of your body \\nDraw your shoulders slightly back and inwards, towards the spine.\\nEngage your abdominal muscles during the pose to protect your lower back.\\nPressing your palms down, lift your body into the pose while keeping the chin up. Use the hands for support, but mostly use your back muscles to lift.\\nHold the pose for 15 to 30 seconds or 5-10 breaths, before gently releasing the body to the floor. \\nKids should pay attention to their breathing during this pose, as it’s easy to want to hold your breath.\\nBenefits:\\nIncreases energy and improves fatigue, stress, and anxiety. This pose may also help manage breathing issues such as asthma. It strengthens the spine, stretches the chest, shoulders, and abdomen.\\n\\n\\nChildren need more than just a few yoga poses to help them stay fit, healthy, and emotionally and mentally at ease. They need a consistent yoga practice. They need tools to help them manage their big emotions and major stresses in a healthy way! \\nYoga classes for kids are on the rise for good reason. But schedules are busy and time is often limited for families today.\\nMyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it \\nis\\n a journey, not just a practice!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your child’s faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about your child!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n \\n\n\n\n\n\\n \\n\\n","html":"<p>Here at MyYogaTeacher, we believe you’re never too young to start practicing yoga! In recent years, researches have proven that children between the ages of 6-12 who practice yoga regularly have improved mental, emotional, <em>and</em> physical health.</p><p>Children in the 21st century don’t “have it easy.” Their “difficult” is simply different, and in some ways worse, than the childhood of older generations.</p><p>Between the rise of technology, social media, and their exposure to more and more world negativity, children today are far more exposed to things that negatively impact their mental and emotional health than those that came before them.</p><p>This makes teaching kids yoga and meditation practices at an early age all the more important!</p><p>Here, we’ll uncover 7 yoga poses for kids and how this form of physical activity benefits them in the present and future!</p><p>Not sure which kids yoga videos to choose for your mini you? Don’t choose one at all! MyYogaTeacher offers traditional, authentic yoga classes for kids, taught live by expert and highly experienced yoga teachers from India! </p><p>Your child will have the opportunity to ask questions, get feedback, discuss problems (whether mental, emotional, or physical) while also having fun!</p><p><a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\">Grab your two-week free trial here</a> and check out the Kids Yoga classes offered there. Plus, get two free 1-on-1 sessions with one of our yoga teachers. No credit card required! And your kiddo will love two-way live streaming with their yoga instructor from across the world!</p><h2>1. Cat and Cow pose</h2><p>One of the primary benefits of yoga for kids is that it calms their often overwhelmed central nervous systems. Concentrating on matching their breath with their movements also improves memory and focus while getting more oxygen rich blood going to their developing brains.</p><p><strong>How to do it:</strong></p><ol><li><div>Get in tabletop position on hands and knees.</div></li><li><div>The knees should be directly below their hips, and toes curled under.</div></li><li><div>Keep the wrists, elbows, and shoulders straight and perpendicular to the floor.</div></li><li><div>Make sure head is in a neutral position with eyes looking at the floor.</div></li><li><div>On an exhalation, arch the spine up towards the ceiling.</div></li><li><div>On an inhalation, slowly round the spine and tuck the chin towards the chest.</div></li><li><div>Do this for 5-10 breaths. To make it more fun, younger children can meow as they arch into cat pose and moo as the exhale into cow pose.</div></li></ol><p><strong>Benefits:</strong></p><p>Warms up and stretches the spine, improves posture, calms the central nervous system, decreases anxiety, improves mood.</p><p></p><img src=\"https://media.graphassets.com/ShT8sXM4QCCUJ3rvrKIP\" alt=\"Cat_Cow-Pose1.jpg\" title=\"Cat_Cow-Pose1.jpg\" width=\"1200\" height=\"1200\" /><h2>2. Butterfly Pose</h2><p>With many children in the modern world not getting the proper nutrition they need, or too much of all the wrong foods, their little digestive systems are often disrupted, causing constipation and stomach discomfort. Many yoga poses for kids, including this one, help get (and keep) their bowels moving in the right direction!</p><p><strong>How to do it:</strong></p><ol><li><div>Sit upright, spine lengthened, and legs spread out straight.</div></li><li><div>Bend the knees and fold the legs so that the soles of your feet are touching each other. Hold them with your hands.</div></li><li><div>On an exhale, gently press the thighs and knees in a downward motion.</div></li><li><div>Begin flapping the legs up and down, like the wings of a butterfly. You can also keep them pressed down and not flap them if that’s preferred.</div></li><li><div>Flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.</div></li><li><div>When ready, slow down gradually and then stop.</div></li><li><div>Gently release the posture while exhaling.</div></li></ol><p><strong>Benefits:</strong></p><p>Stretches out the inner thighs, knees, and hips. Helps to regulate bowel movements and promotes intestinal health. For females, this pose can help alleviate menstrual cramping.</p><p></p><img src=\"https://media.graphassets.com/JBdAUvfcSlqYFdGR2Dtr\" alt=\"_DSC7726.jpg\" title=\"_DSC7726.jpg\" width=\"6048\" height=\"4024\" /><h2>3. Lion Pose</h2><p>Sometimes kids just need to scream (adults too)! They’re frustrated, angry, overwhelmed, anxious, and all of those emotions need somewhere to go. This pose in particular helps them make some noise while releasing those negative thoughts and feelings they have stored up from their day.</p><p><strong>How to do it:</strong></p><ol><li><div>Sit on your knees with your hips resting on your heels.</div></li><li><div>Rest your palms on your knees.</div></li><li><div>Start inhaling through the nose, and simultaneously open your mouth wide and stick your tongue out.</div></li><li><div>Keeping your eyes open, exhale through your mouth, and make a sound of a roaring lion (Haaa).</div></li><li><div>Concentrate on looking at the tip of your nose or in the middle of your eyebrows.</div></li><li><div>Repeat 5 times.</div></li></ol><p><strong>Benefits:</strong></p><p>Stretches out the lungs, clears the throat and improves the respiratory tract. Also promotes better immunity, reduces stress and irritability, and relieves anxiety. This kids yoga pose is particularly helpful to calm hyperactive children.</p><p></p><img src=\"https://media.graphassets.com/a7gDs8vaRUy6j3tYcf3G\" alt=\"s2.jpg\" title=\"s2.jpg\" width=\"700\" height=\"700\" /><h2>4. Bow Pose</h2><p>This pose does address digestion, but, just as importantly, it’s fun! Kids need to be allowed to be kids as much and for as long as they can. Bow pose, especially if they choose to rock, is fun, boosts immunity, massages their internal organs, and will make them laugh, which releases much needed endorphins.</p><p><strong>How to do it:</strong></p><ol><li><div>Lie flat on the stomach on a yoga mat or padded flooring, and keep your arms stretched along the sides of the body, forehead resting gently on your mat.</div></li><li><div>On an inhale, bend your knees bringing the feet towards the backs of your thighs or glutes.</div></li><li><div>Grab your ankles, one hand for each ankle..</div></li><li><div>Lift your head, shoulders, torso, legs, and hips off the floor  and look straight ahead.</div></li><li><div>Hold the posture for four to five deep breaths, then lower the knees and release the feet. You may also rock gently in this position.</div></li><li><div>Rest on the stomach.</div></li></ol><p><strong>Benefits:</strong></p><p>This kids yoga pose stretches and strengthens the back, shoulders, chest, and legs - all areas that get tight and stiff during long school days of sitting. It also improves flexibility in the hip flexors and helps to regulate digestion.</p><p></p><img src=\"https://media.graphassets.com/IkeNcgStQTKmJq6aex33\" alt=\"a-woman-doing-the-bow-yoga-pose.jpg\" title=\"a-woman-doing-the-bow-yoga-pose.jpg\" width=\"1100\" height=\"826\" /><p></p><h2>5. Cobra Pose</h2><p>Kids may want to do child&#39;s pose after this one! We&#39;ve dropped an image for both poses below. Kids, just like adults, are often more emotional when they&#39;re tired. Sometimes it&#39;s not physical activity that makes them tired but stress. This pose will help with both physical and mental fatigue.</p><p><strong>How to do it:</strong></p><ol><li><div>Lie face down with the tops of your feet resting flat on the floor,  palms on the floor underneath your shoulders on either side of your body </div></li><li><div>Draw your shoulders slightly back and inwards, towards the spine.</div></li><li><div>Engage your abdominal muscles during the pose to protect your lower back.</div></li><li><div>Pressing your palms down, lift your body into the pose while keeping the chin up. Use the hands for support, but mostly use your back muscles to lift.</div></li><li><div>Hold the pose for 15 to 30 seconds or 5-10 breaths, before gently releasing the body to the floor. </div></li><li><div>Kids should pay attention to their breathing during this pose, as it’s easy to want to hold your breath.</div></li></ol><p><strong>Benefits:</strong></p><p>Increases energy and improves fatigue, stress, and anxiety. This pose may also help manage breathing issues such as asthma. It strengthens the spine, stretches the chest, shoulders, and abdomen.</p><p></p><img src=\"https://media.graphassets.com/hHCTT5aBSKuEIdxPk2I5\" alt=\"cobra-pose-bhujangasana.jpg\" title=\"cobra-pose-bhujangasana.jpg\" width=\"800\" height=\"450\" /><p>Children need more than just a few yoga poses to help them stay fit, healthy, and emotionally and mentally at ease. They need a consistent yoga practice. They need tools to help them manage their big emotions and major stresses in a healthy way! </p><p>Yoga classes for kids are on the rise for good reason. But schedules are busy and time is often limited for families today.</p><p>MyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it <em>is</em> a journey, not just a practice!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your child’s faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about your child!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p> </p><p><br><br><br><br></p><p> </p><p></p><p></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>Here at MyYogaTeacher, we believe you’re never too young to start practicing yoga! In recent years, researches have proven that children between the ages of 6-12 who practice yoga regularly have improved mental, emotional, <em>and</em> physical health.</p><p>Children in the 21st century don’t “have it easy.” Their “difficult” is simply different, and in some ways worse, than the childhood of older generations.</p><p>Between the rise of technology, social media, and their exposure to more and more world negativity, children today are far more exposed to things that negatively impact their mental and emotional health than those that came before them.</p><p>This makes teaching kids yoga and meditation practices at an early age all the more important!</p><p>Here, we’ll uncover 7 yoga poses for kids and how this form of physical activity benefits them in the present and future!</p><p>Not sure which kids yoga videos to choose for your mini you? Don’t choose one at all! MyYogaTeacher offers traditional, authentic yoga classes for kids, taught live by expert and highly experienced yoga teachers from India! </p><p>Your child will have the opportunity to ask questions, get feedback, discuss problems (whether mental, emotional, or physical) while also having fun!</p><p><a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\">Grab your two-week free trial here</a> and check out the Kids Yoga classes offered there. Plus, get two free 1-on-1 sessions with one of our yoga teachers. No credit card required! And your kiddo will love two-way live streaming with their yoga instructor from across the world!</p><h2>1. Cat and Cow pose</h2><p>One of the primary benefits of yoga for kids is that it calms their often overwhelmed central nervous systems. Concentrating on matching their breath with their movements also improves memory and focus while getting more oxygen rich blood going to their developing brains.</p><p><strong>How to do it:</strong></p><ol><li><div>Get in tabletop position on hands and knees.</div></li><li><div>The knees should be directly below their hips, and toes curled under.</div></li><li><div>Keep the wrists, elbows, and shoulders straight and perpendicular to the floor.</div></li><li><div>Make sure head is in a neutral position with eyes looking at the floor.</div></li><li><div>On an exhalation, arch the spine up towards the ceiling.</div></li><li><div>On an inhalation, slowly round the spine and tuck the chin towards the chest.</div></li><li><div>Do this for 5-10 breaths. To make it more fun, younger children can meow as they arch into cat pose and moo as the exhale into cow pose.</div></li></ol><p><strong>Benefits:</strong></p><p>Warms up and stretches the spine, improves posture, calms the central nervous system, decreases anxiety, improves mood.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/ShT8sXM4QCCUJ3rvrKIP\" \n                alt=\"Cat_Cow-Pose1.jpg\"\n                title=\"Cat_Cow-Pose1.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/ShT8sXM4QCCUJ3rvrKIP\"\n                alt=\"Cat_Cow-Pose1.jpg\"\n                title=\"Cat_Cow-Pose1.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/ShT8sXM4QCCUJ3rvrKIP\"\n                alt=\"Cat_Cow-Pose1.jpg\"\n                title=\"Cat_Cow-Pose1.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>2. Butterfly Pose</h2><p>With many children in the modern world not getting the proper nutrition they need, or too much of all the wrong foods, their little digestive systems are often disrupted, causing constipation and stomach discomfort. Many yoga poses for kids, including this one, help get (and keep) their bowels moving in the right direction!</p><p><strong>How to do it:</strong></p><ol><li><div>Sit upright, spine lengthened, and legs spread out straight.</div></li><li><div>Bend the knees and fold the legs so that the soles of your feet are touching each other. Hold them with your hands.</div></li><li><div>On an exhale, gently press the thighs and knees in a downward motion.</div></li><li><div>Begin flapping the legs up and down, like the wings of a butterfly. You can also keep them pressed down and not flap them if that’s preferred.</div></li><li><div>Flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.</div></li><li><div>When ready, slow down gradually and then stop.</div></li><li><div>Gently release the posture while exhaling.</div></li></ol><p><strong>Benefits:</strong></p><p>Stretches out the inner thighs, knees, and hips. Helps to regulate bowel movements and promotes intestinal health. For females, this pose can help alleviate menstrual cramping.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/JBdAUvfcSlqYFdGR2Dtr\" \n                alt=\"_DSC7726.jpg\"\n                title=\"_DSC7726.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/JBdAUvfcSlqYFdGR2Dtr\"\n                alt=\"_DSC7726.jpg\"\n                title=\"_DSC7726.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/JBdAUvfcSlqYFdGR2Dtr\"\n                alt=\"_DSC7726.jpg\"\n                title=\"_DSC7726.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>3. Lion Pose</h2><p>Sometimes kids just need to scream (adults too)! They’re frustrated, angry, overwhelmed, anxious, and all of those emotions need somewhere to go. This pose in particular helps them make some noise while releasing those negative thoughts and feelings they have stored up from their day.</p><p><strong>How to do it:</strong></p><ol><li><div>Sit on your knees with your hips resting on your heels.</div></li><li><div>Rest your palms on your knees.</div></li><li><div>Start inhaling through the nose, and simultaneously open your mouth wide and stick your tongue out.</div></li><li><div>Keeping your eyes open, exhale through your mouth, and make a sound of a roaring lion (Haaa).</div></li><li><div>Concentrate on looking at the tip of your nose or in the middle of your eyebrows.</div></li><li><div>Repeat 5 times.</div></li></ol><p><strong>Benefits:</strong></p><p>Stretches out the lungs, clears the throat and improves the respiratory tract. Also promotes better immunity, reduces stress and irritability, and relieves anxiety. This kids yoga pose is particularly helpful to calm hyperactive children.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/a7gDs8vaRUy6j3tYcf3G\" \n                alt=\"s2.jpg\"\n                title=\"s2.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/a7gDs8vaRUy6j3tYcf3G\"\n                alt=\"s2.jpg\"\n                title=\"s2.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/a7gDs8vaRUy6j3tYcf3G\"\n                alt=\"s2.jpg\"\n                title=\"s2.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <h2>4. Bow Pose</h2><p>This pose does address digestion, but, just as importantly, it’s fun! Kids need to be allowed to be kids as much and for as long as they can. Bow pose, especially if they choose to rock, is fun, boosts immunity, massages their internal organs, and will make them laugh, which releases much needed endorphins.</p><p><strong>How to do it:</strong></p><ol><li><div>Lie flat on the stomach on a yoga mat or padded flooring, and keep your arms stretched along the sides of the body, forehead resting gently on your mat.</div></li><li><div>On an inhale, bend your knees bringing the feet towards the backs of your thighs or glutes.</div></li><li><div>Grab your ankles, one hand for each ankle..</div></li><li><div>Lift your head, shoulders, torso, legs, and hips off the floor  and look straight ahead.</div></li><li><div>Hold the posture for four to five deep breaths, then lower the knees and release the feet. You may also rock gently in this position.</div></li><li><div>Rest on the stomach.</div></li></ol><p><strong>Benefits:</strong></p><p>This kids yoga pose stretches and strengthens the back, shoulders, chest, and legs - all areas that get tight and stiff during long school days of sitting. It also improves flexibility in the hip flexors and helps to regulate digestion.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/IkeNcgStQTKmJq6aex33\" \n                alt=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                title=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/IkeNcgStQTKmJq6aex33\"\n                alt=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                title=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/IkeNcgStQTKmJq6aex33\"\n                alt=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                title=\"a-woman-doing-the-bow-yoga-pose.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p></p><h2>5. Cobra Pose</h2><p>Kids may want to do child&#39;s pose after this one! We&#39;ve dropped an image for both poses below. Kids, just like adults, are often more emotional when they&#39;re tired. Sometimes it&#39;s not physical activity that makes them tired but stress. This pose will help with both physical and mental fatigue.</p><p><strong>How to do it:</strong></p><ol><li><div>Lie face down with the tops of your feet resting flat on the floor,  palms on the floor underneath your shoulders on either side of your body </div></li><li><div>Draw your shoulders slightly back and inwards, towards the spine.</div></li><li><div>Engage your abdominal muscles during the pose to protect your lower back.</div></li><li><div>Pressing your palms down, lift your body into the pose while keeping the chin up. Use the hands for support, but mostly use your back muscles to lift.</div></li><li><div>Hold the pose for 15 to 30 seconds or 5-10 breaths, before gently releasing the body to the floor. </div></li><li><div>Kids should pay attention to their breathing during this pose, as it’s easy to want to hold your breath.</div></li></ol><p><strong>Benefits:</strong></p><p>Increases energy and improves fatigue, stress, and anxiety. This pose may also help manage breathing issues such as asthma. It strengthens the spine, stretches the chest, shoulders, and abdomen.</p><p></p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/hHCTT5aBSKuEIdxPk2I5\" \n                alt=\"cobra-pose-bhujangasana.jpg\"\n                title=\"cobra-pose-bhujangasana.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/hHCTT5aBSKuEIdxPk2I5\"\n                alt=\"cobra-pose-bhujangasana.jpg\"\n                title=\"cobra-pose-bhujangasana.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphassets.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/hHCTT5aBSKuEIdxPk2I5\"\n                alt=\"cobra-pose-bhujangasana.jpg\"\n                title=\"cobra-pose-bhujangasana.jpg\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Children need more than just a few yoga poses to help them stay fit, healthy, and emotionally and mentally at ease. They need a consistent yoga practice. They need tools to help them manage their big emotions and major stresses in a healthy way! </p><p>Yoga classes for kids are on the rise for good reason. But schedules are busy and time is often limited for families today.</p><p>MyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it <em>is</em> a journey, not just a practice!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your child’s faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about your child!</p></div></li></ul><p>If you haven’t checked us out already, <a\n            class=\"inline-cta\"\n            id=5b2f6390-6749-411b-a10e-7c28ce00ef7a\n            href=\"/free-trial-o?utm_source=MYT__article&utm_medium=cl1mt1scd5i4l0bk8j4p51hku&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=5 Yoga Poses for Kids: Benefits of Yoga in Early Childhood&entity_slug=yoga-poses-for-kids&page_or_popup=/articles/yoga-poses-for-kids&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"5b2f6390-6749-411b-a10e-7c28ce00ef7a\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"5 Yoga Poses for Kids: Benefits of Yoga in Early Childhood\"\n            data-slug=\"yoga-poses-for-kids\"\n            <u><u>grab two free 1:1 sessions with your 2-week free trial here</u></u>        \n            </a>!</p><p> </p><p><br><br><br><br></p><p> </p><p></p><p></p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-poses-for-kids","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"free-trial-o","redirectURL":"#","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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In recent years, researches have proven that children between the ages of 6-12 who practice yoga regularly have improved mental, emotional, \\nand\\n physical health.\\nChildren in the 21st century don’t “have it easy.” Their “difficult” is simply different, and in some ways worse, than the childhood of older generations.\\nBetween the rise of technology, social media, and their exposure to more and more world negativity, children today are far more exposed to things that negatively impact their mental and emotional health than those that came before them.\\nThis makes teaching kids yoga and meditation practices at an early age all the more important!\\nHere, we’ll uncover 7 yoga poses for kids and how this form of physical activity benefits them in the present and future!\\nNot sure which kids yoga videos to choose for your mini you? Don’t choose one at all! MyYogaTeacher offers traditional, authentic yoga classes for kids, taught live by expert and highly experienced yoga teachers from India! \\nYour child will have the opportunity to ask questions, get feedback, discuss problems (whether mental, emotional, or physical) while also having fun!\\n\\nGrab your two-week free trial here\\n and check out the Kids Yoga classes offered there. Plus, get two free 1-on-1 sessions with one of our yoga teachers. No credit card required! And your kiddo will love two-way live streaming with their yoga instructor from across the world!\\n1. Cat and Cow pose\\nOne of the primary benefits of yoga for kids is that it calms their often overwhelmed central nervous systems. Concentrating on matching their breath with their movements also improves memory and focus while getting more oxygen rich blood going to their developing brains.\\nHow to do it:\\nGet in tabletop position on hands and knees.\\nThe knees should be directly below their hips, and toes curled under.\\nKeep the wrists, elbows, and shoulders straight and perpendicular to the floor.\\nMake sure head is in a neutral position with eyes looking at the floor.\\nOn an exhalation, arch the spine up towards the ceiling.\\nOn an inhalation, slowly round the spine and tuck the chin towards the chest.\\nDo this for 5-10 breaths. To make it more fun, younger children can meow as they arch into cat pose and moo as the exhale into cow pose.\\nBenefits:\\nWarms up and stretches the spine, improves posture, calms the central nervous system, decreases anxiety, improves mood.\\n\\n\\n2. Butterfly Pose\\nWith many children in the modern world not getting the proper nutrition they need, or too much of all the wrong foods, their little digestive systems are often disrupted, causing constipation and stomach discomfort. Many yoga poses for kids, including this one, help get (and keep) their bowels moving in the right direction!\\nHow to do it:\\nSit upright, spine lengthened, and legs spread out straight.\\nBend the knees and fold the legs so that the soles of your feet are touching each other. Hold them with your hands.\\nOn an exhale, gently press the thighs and knees in a downward motion.\\nBegin flapping the legs up and down, like the wings of a butterfly. You can also keep them pressed down and not flap them if that’s preferred.\\nFlapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.\\nWhen ready, slow down gradually and then stop.\\nGently release the posture while exhaling.\\nBenefits:\\nStretches out the inner thighs, knees, and hips. Helps to regulate bowel movements and promotes intestinal health. For females, this pose can help alleviate menstrual cramping.\\n\\n\\n3. Lion Pose\\nSometimes kids just need to scream (adults too)! They’re frustrated, angry, overwhelmed, anxious, and all of those emotions need somewhere to go. This pose in particular helps them make some noise while releasing those negative thoughts and feelings they have stored up from their day.\\nHow to do it:\\nSit on your knees with your hips resting on your heels.\\nRest your palms on your knees.\\nStart inhaling through the nose, and simultaneously open your mouth wide and stick your tongue out.\\nKeeping your eyes open, exhale through your mouth, and make a sound of a roaring lion (Haaa).\\nConcentrate on looking at the tip of your nose or in the middle of your eyebrows.\\nRepeat 5 times.\\nBenefits:\\nStretches out the lungs, clears the throat and improves the respiratory tract. Also promotes better immunity, reduces stress and irritability, and relieves anxiety. This kids yoga pose is particularly helpful to calm hyperactive children.\\n\\n\\n4. Bow Pose\\nThis pose does address digestion, but, just as importantly, it’s fun! Kids need to be allowed to be kids as much and for as long as they can. Bow pose, especially if they choose to rock, is fun, boosts immunity, massages their internal organs, and will make them laugh, which releases much needed endorphins.\\nHow to do it:\\nLie flat on the stomach on a yoga mat or padded flooring, and keep your arms stretched along the sides of the body, forehead resting gently on your mat.\\nOn an inhale, bend your knees bringing the feet towards the backs of your thighs or glutes.\\nGrab your ankles, one hand for each ankle..\\nLift your head, shoulders, torso, legs, and hips off the floor  and look straight ahead.\\nHold the posture for four to five deep breaths, then lower the knees and release the feet. You may also rock gently in this position.\\nRest on the stomach.\\nBenefits:\\nThis kids yoga pose stretches and strengthens the back, shoulders, chest, and legs - all areas that get tight and stiff during long school days of sitting. It also improves flexibility in the hip flexors and helps to regulate digestion.\\n\\n\\n\\n5. Cobra Pose\\nKids may want to do child's pose after this one! We've dropped an image for both poses below. Kids, just like adults, are often more emotional when they're tired. Sometimes it's not physical activity that makes them tired but stress. This pose will help with both physical and mental fatigue.\\nHow to do it:\\nLie face down with the tops of your feet resting flat on the floor,  palms on the floor underneath your shoulders on either side of your body \\nDraw your shoulders slightly back and inwards, towards the spine.\\nEngage your abdominal muscles during the pose to protect your lower back.\\nPressing your palms down, lift your body into the pose while keeping the chin up. Use the hands for support, but mostly use your back muscles to lift.\\nHold the pose for 15 to 30 seconds or 5-10 breaths, before gently releasing the body to the floor. \\nKids should pay attention to their breathing during this pose, as it’s easy to want to hold your breath.\\nBenefits:\\nIncreases energy and improves fatigue, stress, and anxiety. This pose may also help manage breathing issues such as asthma. It strengthens the spine, stretches the chest, shoulders, and abdomen.\\n\\n\\nChildren need more than just a few yoga poses to help them stay fit, healthy, and emotionally and mentally at ease. They need a consistent yoga practice. They need tools to help them manage their big emotions and major stresses in a healthy way! \\nYoga classes for kids are on the rise for good reason. But schedules are busy and time is often limited for families today.\\nMyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it \\nis\\n a journey, not just a practice!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your child’s faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about your child!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n \\n\n\n\n\n\\n \\n\\n","html":"<p>Here at MyYogaTeacher, we believe you’re never too young to start practicing yoga! In recent years, researches have proven that children between the ages of 6-12 who practice yoga regularly have improved mental, emotional, <em>and</em> physical health.</p><p>Children in the 21st century don’t “have it easy.” Their “difficult” is simply different, and in some ways worse, than the childhood of older generations.</p><p>Between the rise of technology, social media, and their exposure to more and more world negativity, children today are far more exposed to things that negatively impact their mental and emotional health than those that came before them.</p><p>This makes teaching kids yoga and meditation practices at an early age all the more important!</p><p>Here, we’ll uncover 7 yoga poses for kids and how this form of physical activity benefits them in the present and future!</p><p>Not sure which kids yoga videos to choose for your mini you? Don’t choose one at all! MyYogaTeacher offers traditional, authentic yoga classes for kids, taught live by expert and highly experienced yoga teachers from India! </p><p>Your child will have the opportunity to ask questions, get feedback, discuss problems (whether mental, emotional, or physical) while also having fun!</p><p><a title=\"https://www.myyogateacher.com/dashboard\" href=\"https://www.myyogateacher.com/dashboard\">Grab your two-week free trial here</a> and check out the Kids Yoga classes offered there. Plus, get two free 1-on-1 sessions with one of our yoga teachers. No credit card required! And your kiddo will love two-way live streaming with their yoga instructor from across the world!</p><h2>1. Cat and Cow pose</h2><p>One of the primary benefits of yoga for kids is that it calms their often overwhelmed central nervous systems. Concentrating on matching their breath with their movements also improves memory and focus while getting more oxygen rich blood going to their developing brains.</p><p><strong>How to do it:</strong></p><ol><li><div>Get in tabletop position on hands and knees.</div></li><li><div>The knees should be directly below their hips, and toes curled under.</div></li><li><div>Keep the wrists, elbows, and shoulders straight and perpendicular to the floor.</div></li><li><div>Make sure head is in a neutral position with eyes looking at the floor.</div></li><li><div>On an exhalation, arch the spine up towards the ceiling.</div></li><li><div>On an inhalation, slowly round the spine and tuck the chin towards the chest.</div></li><li><div>Do this for 5-10 breaths. To make it more fun, younger children can meow as they arch into cat pose and moo as the exhale into cow pose.</div></li></ol><p><strong>Benefits:</strong></p><p>Warms up and stretches the spine, improves posture, calms the central nervous system, decreases anxiety, improves mood.</p><p></p><img src=\"https://media.graphassets.com/ShT8sXM4QCCUJ3rvrKIP\" alt=\"Cat_Cow-Pose1.jpg\" title=\"Cat_Cow-Pose1.jpg\" width=\"1200\" height=\"1200\" /><h2>2. Butterfly Pose</h2><p>With many children in the modern world not getting the proper nutrition they need, or too much of all the wrong foods, their little digestive systems are often disrupted, causing constipation and stomach discomfort. Many yoga poses for kids, including this one, help get (and keep) their bowels moving in the right direction!</p><p><strong>How to do it:</strong></p><ol><li><div>Sit upright, spine lengthened, and legs spread out straight.</div></li><li><div>Bend the knees and fold the legs so that the soles of your feet are touching each other. Hold them with your hands.</div></li><li><div>On an exhale, gently press the thighs and knees in a downward motion.</div></li><li><div>Begin flapping the legs up and down, like the wings of a butterfly. You can also keep them pressed down and not flap them if that’s preferred.</div></li><li><div>Flapping should be slow initially and then pick up to speed. Breathing should be at a normal pace.</div></li><li><div>When ready, slow down gradually and then stop.</div></li><li><div>Gently release the posture while exhaling.</div></li></ol><p><strong>Benefits:</strong></p><p>Stretches out the inner thighs, knees, and hips. Helps to regulate bowel movements and promotes intestinal health. For females, this pose can help alleviate menstrual cramping.</p><p></p><img src=\"https://media.graphassets.com/JBdAUvfcSlqYFdGR2Dtr\" alt=\"_DSC7726.jpg\" title=\"_DSC7726.jpg\" width=\"6048\" height=\"4024\" /><h2>3. Lion Pose</h2><p>Sometimes kids just need to scream (adults too)! They’re frustrated, angry, overwhelmed, anxious, and all of those emotions need somewhere to go. This pose in particular helps them make some noise while releasing those negative thoughts and feelings they have stored up from their day.</p><p><strong>How to do it:</strong></p><ol><li><div>Sit on your knees with your hips resting on your heels.</div></li><li><div>Rest your palms on your knees.</div></li><li><div>Start inhaling through the nose, and simultaneously open your mouth wide and stick your tongue out.</div></li><li><div>Keeping your eyes open, exhale through your mouth, and make a sound of a roaring lion (Haaa).</div></li><li><div>Concentrate on looking at the tip of your nose or in the middle of your eyebrows.</div></li><li><div>Repeat 5 times.</div></li></ol><p><strong>Benefits:</strong></p><p>Stretches out the lungs, clears the throat and improves the respiratory tract. Also promotes better immunity, reduces stress and irritability, and relieves anxiety. This kids yoga pose is particularly helpful to calm hyperactive children.</p><p></p><img src=\"https://media.graphassets.com/a7gDs8vaRUy6j3tYcf3G\" alt=\"s2.jpg\" title=\"s2.jpg\" width=\"700\" height=\"700\" /><h2>4. Bow Pose</h2><p>This pose does address digestion, but, just as importantly, it’s fun! Kids need to be allowed to be kids as much and for as long as they can. Bow pose, especially if they choose to rock, is fun, boosts immunity, massages their internal organs, and will make them laugh, which releases much needed endorphins.</p><p><strong>How to do it:</strong></p><ol><li><div>Lie flat on the stomach on a yoga mat or padded flooring, and keep your arms stretched along the sides of the body, forehead resting gently on your mat.</div></li><li><div>On an inhale, bend your knees bringing the feet towards the backs of your thighs or glutes.</div></li><li><div>Grab your ankles, one hand for each ankle..</div></li><li><div>Lift your head, shoulders, torso, legs, and hips off the floor  and look straight ahead.</div></li><li><div>Hold the posture for four to five deep breaths, then lower the knees and release the feet. You may also rock gently in this position.</div></li><li><div>Rest on the stomach.</div></li></ol><p><strong>Benefits:</strong></p><p>This kids yoga pose stretches and strengthens the back, shoulders, chest, and legs - all areas that get tight and stiff during long school days of sitting. It also improves flexibility in the hip flexors and helps to regulate digestion.</p><p></p><img src=\"https://media.graphassets.com/IkeNcgStQTKmJq6aex33\" alt=\"a-woman-doing-the-bow-yoga-pose.jpg\" title=\"a-woman-doing-the-bow-yoga-pose.jpg\" width=\"1100\" height=\"826\" /><p></p><h2>5. Cobra Pose</h2><p>Kids may want to do child&#39;s pose after this one! We&#39;ve dropped an image for both poses below. Kids, just like adults, are often more emotional when they&#39;re tired. Sometimes it&#39;s not physical activity that makes them tired but stress. This pose will help with both physical and mental fatigue.</p><p><strong>How to do it:</strong></p><ol><li><div>Lie face down with the tops of your feet resting flat on the floor,  palms on the floor underneath your shoulders on either side of your body </div></li><li><div>Draw your shoulders slightly back and inwards, towards the spine.</div></li><li><div>Engage your abdominal muscles during the pose to protect your lower back.</div></li><li><div>Pressing your palms down, lift your body into the pose while keeping the chin up. Use the hands for support, but mostly use your back muscles to lift.</div></li><li><div>Hold the pose for 15 to 30 seconds or 5-10 breaths, before gently releasing the body to the floor. </div></li><li><div>Kids should pay attention to their breathing during this pose, as it’s easy to want to hold your breath.</div></li></ol><p><strong>Benefits:</strong></p><p>Increases energy and improves fatigue, stress, and anxiety. This pose may also help manage breathing issues such as asthma. It strengthens the spine, stretches the chest, shoulders, and abdomen.</p><p></p><img src=\"https://media.graphassets.com/hHCTT5aBSKuEIdxPk2I5\" alt=\"cobra-pose-bhujangasana.jpg\" title=\"cobra-pose-bhujangasana.jpg\" width=\"800\" height=\"450\" /><p>Children need more than just a few yoga poses to help them stay fit, healthy, and emotionally and mentally at ease. They need a consistent yoga practice. They need tools to help them manage their big emotions and major stresses in a healthy way! </p><p>Yoga classes for kids are on the rise for good reason. But schedules are busy and time is often limited for families today.</p><p>MyYogaTeacher offers traditional, authentic group and 1-on-1 yoga classes to people of all ages, fitness levels, and backgrounds. Our yoga instructors from India are experts in the field of yoga and guide their students on their yoga journey! Because it <em>is</em> a journey, not just a practice!</p><p>Not a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!</p><p>When you sign up for a 1:1 membership with us you get:</p><p></p><ul><li><div><p><strong>102 expert</strong>, highly qualified yoga instructors to choose from</p></div></li><li><div><p><strong>The ability to switch instructors</strong> or take classes with only your child’s faves</p></div></li><li><div><p><strong>Access to unlimited group classes</strong>, taught <em><strong>live</strong></em></p></div></li><li><div><p><strong>Personalized instruction</strong> and work out, diet, and lifestyle plans</p></div></li><li><div><p><strong>To be a member of a HUGE community</strong> of happy yogis from around the world</p></div></li><li><div><p><strong>Yoga teachers who become friends</strong>, who truly care about your child!</p></div></li></ul><p>If you haven’t checked us out already, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\"><u>grab two free 1:1 sessions with your 2-week free trial here</u></a>!</p><p> </p><p><br><br><br><br></p><p> </p><p></p><p></p>"},"category":[],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":[{"session_uuid":"3c803ffe-2863-4056-9408-f8fef22452be","student_uuid":"02547a4f-0acb-43e7-a395-96e719d052ca","teacher_uuid":"adcd6eab-f7a7-4b80-a558-a317e72f2a78","teacher_name":"Bharath Ram","teacher_first_name":"Bharath","teacher_slug":"bharath-1","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1658808062/teacher/photos/h9fbjorghjfutkdpmu0f.jpg","group_session_name":"Hatha Vinyasa","group_session_description":"Hatha Vinyasa is a classical style of yoga followed in a dynamic way where one posture flows into the next to balance your body and mind and breathing techniques to purify energy channels and also removes mental blockages.","duration":90,"epoch_time":1664798400000,"local_session_time":"Mon, Oct 3rd, 5:00 AM PDT","no_of_participants":7,"group_session_limit":200,"time":"5:00 AM","target_audience":"Intermediate","student_created_date":"","student_created_day":"","last_attended_time":"","start_date_std":"2022-10-03","class_page_uuid":"849c16f4-5a43-4b51-a532-2dde4f94e4f5","class_type_uuid":"9fca2e55-1c03-4337-afe4-c0095b3a11ed","allow_booking_by_everyone":0,"featured_in_recommended":0,"teacher_recommendation_score":0,"reco_key":"","reco_val":"","self_booked":0,"group_session_student_uuid":"","banner":"https://res.cloudinary.com/dgerdfai4/image/upload/f_auto,q_70,w_792,h_420,g_auto,c_fill/v1635831182/workshops/o13bmpnlymsngvwgkbsl.png","bootcamp_workshop_uuid":"","bootcamp_workshop_slug":"","goals":["Advance my yoga practice"],"health_keywords":["stress"],"show_book_button":1,"non_member_participants":75,"max_non_member_participants":75,"is_premium_group_session":1,"session_type":"GROUP_SESSION","class_page_slug":"hatha-vinyasa-intermediate-level-by-bharath","class_page_name":"Hatha Vinyasa- Intermediate Level- By Bharath","hide_from_newbie_trial":0,"hide_from_beginner_trial":0,"recommended_for":"","available_slots":{"day_full":"Weekdays","day":"Weekdays","days":["Mon","Tue","Wed","Thu","Fri"],"days_full":["Monday","Tuesday","Wednesday","Thursday","Friday"],"slots":[{"uuid":"3c803ffe-2863-4056-9408-f8fef22452be","duration":90,"epoch_time":1664798400000,"epoch_end_time":1664803800000,"title":"Today, 5:00 - 6:30 AM","self_booked":0},{"uuid":"c558e70b-cc6b-49b7-94e1-97255a248e2d","duration":90,"epoch_time":1664884800000,"epoch_end_time":1664890200000,"title":"Tue, 4th Oct, 5:00 - 6:30 AM","self_booked":0},{"uuid":"f7aae1f0-3064-48d9-b49d-e8c7e6c69e2c","duration":90,"epoch_time":1664971200000,"epoch_end_time":1664976600000,"title":"Wed, 5th Oct, 5:00 - 6:30 AM","self_booked":0},{"uuid":"2d4f574c-13e0-4e18-afeb-b59f9d265052","duration":90,"epoch_time":1665057600000,"epoch_end_time":1665063000000,"title":"Thu, 6th Oct, 5:00 - 6:30 AM","self_booked":0},{"uuid":"e8001b66-64a7-4217-83c1-a494982375b2","duration":90,"epoch_time":1665144000000,"epoch_end_time":1665149400000,"title":"Fri, 7th Oct, 5:00 - 6:30 AM","self_booked":0}],"session_time":"5:00 - 6:30 AM"},"in_pref_time":0},{"session_uuid":"d571ea70-4753-4ce9-aca7-72dd7f2ac2eb","student_uuid":"161db905-837f-4e96-8223-b3b117f40f74","teacher_uuid":"1ce0e0c3-33bc-485f-a494-06bfff3b7dda","teacher_name":"Bodhi Abhishek Singh","teacher_first_name":"Bodhi ","teacher_slug":"abhishek-2","teacher_photo":"https://res.cloudinary.com/dgerdfai4/image/upload/v1658148568/teacher/photos/yhazvsmbnlhpnj7n3zfd.jpg","group_session_name":"Vinyasa Yoga","group_session_description":"Vinyasa yoga connects each yoga pose to the next through a series of movements. 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